Abdominal hollow

Abdominal hollow

Start on all fours

Pull lower abdomen inwards like you're pulling your stomach in to be able to button up a tight pair of pants

This, however, should be about 1/4 of your maximal effort

Breathe in and out fully while holding this position

Let your stomach go loose and breathe again

Repeat 10 times


This exercise provides training for holding the abdominal muscle while doing other core exercises. Engaging this muscle while exercising ensures that you are actually working on your core muscles.

Arm circles

Arm circles

Bridge

Bridge

Start on back with knees bent, then lift hips up so your thighs and torso form a straight line. Hold that position as long as possible (up to 90 seconds maximum).

Bridge dips

Bridge dips

Start on back with knees bent, then lift hips so your thighs and torso form a straight line

Straighten one leg

Lower your hips almost to the floor, then raise them up again

Alternate, switching feet each time for up to 90 repetitions maximum

Bridge kicks

Bridge kicks

Start on back with knees bent, then lift hips up so your thighs and torso form a straight line

Straighten one leg

Lower that foot and raise the other one

Alternate feet up to 90 repetitions maximum


(If you are unable to do 10 repetitions at first, switch to bridge until able to do bridge kicks for 90 seconds)

Calf stretch

Calf stretch

Lean against a wall with your foot out behind you.

Make sure your knee doesn't bend and

Keep your heel touching the ground at all time.

Hold 30 to 60 seconds

Cat backs

Cat backs

Start on all fours

Arch your low back making it sag towards the floor like an old horse

Round your low back upwards so if you had a tail it would be between your legs

Repeat 10-20 times, 2-3 times per day

Crunches

Crunches

Start lying on back with hands on opposite shoulders

Engage your abdominal hollow muscles (see that exercise)

Tuck your chin to your chest, then continue raising shoulders off the floor only until your shoulder blades are no longer touching the floor

DO NOT allow your upper back to leave the floor

Figure 4, advanced

Figure 4, advanced

Figure 4, supine

Figure 4, supine

Figure 4, supine, advanced

Figure 4, supine, advanced

Groin stretch

Groin stretch

Hamstring stretch, standing

Hamstring stretch, standing

Keep lower back straight, bend forward, but just at the hips, not at the back

(Keep your back straight like a pole)

Allow gravity to slowly stretch you as far towards the ground as possible

No bouncing

Cheating by sliding your hands down your thigh is okay!

Hold for 30 seconds to 60 seconds

Hip raises

Hip raises

Kitchen counter stretch

Kitchen counter stretch

Knee pushups

Knee pushups

Knee to chest rolls

Knee to chest rolls

Lie on your back

Curl knees to your chest to round your back

Roll back and forth focusing on contacting low back/pelvis to floor (as opposed to higher up)

Continue 1-2 minutes but stop if it causes increasing pain

Knee to chest stretch

Knee to chest stretch

Lats pulldown

Lats pulldown

Hold exercise band above head with arms extended, elbows locked straight

Keeping elbows locked straight, stretch the band by pulling down sideways

If you can go as far as the picture, you should double up the band until you can only go about half that distance

Lats stretch

Lats stretch

Grab your elbows above your head

Pull your right elbow over across your center-line towards the left

At the same time, push or lean your right armpit further out towards the right side

Hold for 30 to 60 seconds

Repeat for the other side

Levator stretch

Levator stretch

Lumbar twist

Lumbar twist

Lumbar twist, supine

Lumbar twist, supine

Lunge, advanced

Lunge, advanced

Mckenzie exercise 1

Mckenzie exercise 1

Lie face down on an exercise mat with your hands on either side of your head and your forehead on the floor.

Rise up onto your elbows and place your forearms flat on the floor. Lift your chin slightly

Hold this position for a further five minutes

Mckenzie exercise 2

Mckenzie exercise 2

Do 10 prone "lazy" push-ups-sometimes referred to as cobra push-ups:

Place your hands beneath your shoulders and, keeping your hips on the floor

Raise your chest off the ground by pressing with your arms.

Gradually increase your range of movement as the set progresses.

On completion, place a pillow beneath your chest and relax in this extended position

Mckenzie exercise 3

Mckenzie exercise 3

Stand with your feet hip-width apart and your hands on your lower back.

From this position, lift your chest and lean back.

Hold this position for 20 to 30 seconds before relaxing and repeating.

This movement is an effective stand-alone exercise if you have been sitting for a long period of time and do not have space or time to complete the full McKenzie exercise series.

Obliques

Obliques

Pectoral stretch 1

Pectoral stretch 1

Pectoral stretch 2

Pectoral stretch 2

Place forearms on door frame, elbows at shoulder height

Take one step forward (with either foot) to stretch chest muscles

Hold for at least 30 seconds (maximum 60 seconds)

Plank and hip extension

Plank and hip extension

Easiest: pushup position on kitchen table edge

Moderate: pushup position on chair height

Harder: pushup position on floor

Hardest: start on elbows and toes (picture)

Work up to 40 repetitions of:

Raise leg back about 1.5 feet, don't bend knee

Alternate feet, or 2 per side

Posture

Posture

Hands behind head, pushing against back of head

Work up to 40 reps of:

Arching back backward, then

Slouching slightly forward

DO NOT stretch your neck by pulling your head down

(Can do this throughout the day - e.g. bathroom breaks, meals)

Psoas lunge stretch

Psoas lunge stretch

Pushups

Pushups

Quadruped 1

Quadruped 1

Start on all fours

Alternate stretching out one arm ahead, parallel to the floor, then the other, 40 reps

Keep low back neutral (not rounded not arched)

Pull belly button toward spine

Quadruped 2

Quadruped 2

Start on all fours

Stretch out one arm ahead, parallel to the floor, and the opposite leg straight back behind, the toe touching the ground

Repeat with opposite arm and leg, alternating 40 reps

Keep low back neutral (not rounded not arched)

Pull belly button toward spine

Quadruped 3

Quadruped 3

Start on all fours

Stretch out one arm ahead, parallel to the floor, and the opposite leg straight back behind, parallel to the floor.

Repeat with opposite arm and leg, alternating 40 reps

Keep low back neutral (not rounded not arched)

Pull belly button toward spine

Quads stretch, standing

Quads stretch, standing

Rotator cuff stretch

Rotator cuff stretch

Grab the door knob of a door that is safely shut

Bend at the waist until your arm and body line up

Lean back and slightly down to stretch that shoulder

Hold for 30 to 60 seconds and repeat on the opposite side

Scapular pushups

Scapular pushups

Lean your body straight from your knees up, resting on your hands with your arms out straight in front (the "girl’s pushup" position)

Keeping your elbows locked straight the whole time, alternate the following

Bring your shoulder blades closer together so they touch or almost touch in the mid back

Push your shoulder blades out and forward as far as you can, pushing your body slightly further away from the floor

Repeat as many as you can at first, trying daily over the next few weeks to double that number (final target somewhere between 40 and 90 reps)

Shoulder stabilization exercise

This is the most important exercise for strengthening your shoulders after an injury or to prevent injury. You should be able to do 45 repetitions with hands facing down, and 45 with hands facing up before doing other shoulder strength exercises.

Do this several times (every 2 hours) a day until your shoulder pain is resolved, then once a day for prevention after that

Use your TheraBand® or surgical tubing (big exercise elastic band)

Exercise through to muscle fatigue, but stop if it causes more than mild shoulder joint pain

Keep your elbows "pinned" to your sides

Pull outwards until you can't move your hands outward any more.

Pause there for half a second

Relax slightly so that your hands move closer together, but not so much that the elastic loses tension

Repeat up to 45 with hands facing up, then 45 with hands facing down

Shoulder stabilization exercise

TFL stretch

TFL stretch

Thoracic stretch, counter level

Thoracic stretch, counter level

Thoracic stretch, floor

Thoracic stretch, floor

Tricep stretch

Tricep stretch

Bend your left elbow completely and cup your right hand on the point of the elbow

Keeping the elbow bent, guide it up past your head as far as you can go to stretch the back of your arm

Hold for 30 to 60 seconds

Repeat on the opposite side

If this hurts the shoulder, stop and report this to Dr. Parker on your next visit

V-hold, abdominals

V-hold, abdominals

Wall squat

Wall squat

Lean against door or wall, slide down 1/2 way to "seated" position

Work up to 90 repetitions of:

Tilting one foot up, keeping heel touching ground

Alternating feet about 1 per second

Keeping lower back flat against wall and belly button pulled in

Wall squat, w/ ball

Wall squat, w/ ball

Balance against exercise ball on door or wall, roll down halfway to "seated" position

Work up to 90 repetitions of:

Tilting one foot up, keeping heel touching ground

Alternating feet about 1 per second

Keeping lower back flat against wall and belly button pulled in


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