Academy Chiropractic Centre


Structural Correction Exercises to Suppliment Your Spinal Adjustments.

Getting Started With Your Home Exercises

Your whole individualized exercise program is so important to getting the maximum benefits from the chiropractic spinal adjustments you are receiving. These exercises are designed to help you maintain these adjustments.

It is important to do all your exercises correctly. Please follow these videos carefully, and do it right to help avoid any injuries.

Physical Fitness - for excellent, no equipment HIIT (High Intensity Interval Training) physical fitness exercise programs, we highly recommend visiting  DAREBEE fitness  fitness programs.


Unpacking Your Home Exercise Equipment


Included in your package is the instruction sheet. Please ask if you are unclear on how to do your exercises properly! 204‑985‑6750.


SPINAL WARM-UP

 1. Wobble Exercise


Warm up your spine on the wobble disk. Moving side-to-side, forward and backwards, and rotations.


 2. Standing Cervical Traction


This cervical traction pull can be done 2 ways, and are for restoring your normal cervical motion.


ISOMETRICS - CERVICAL

 3. Alar Ligament Exercise


Structural Correction Exercises, Alar Ligament. This is an isometric exercise if you have instability in your upper cervical spine.


 4. Cervical Flexion Exercise


While laying facedown, place your cervical roll under your eyebrows. Press straight down and hold.


 5. Cervical Dorsal Exercise


This is a neck strengthening exercise to help tighten the muscles either on the right or left side of the neck. Place your hand on the side of your head, above the ear, while your head is in a neutral position. Slowly tilt your head to the side, like you are trying to bring your ear down to touch your shoulder, while resisting with your hand.


 6. Cervical Extension Exercise


Interlace your fingers and bring them behind your head. Looking up, but against resistance.


 7. Cervical Traction Pull


This cervical traction pull can be done 2 ways, and is for restoring your normal cervical motion.


ISOMETRICS - THORACIC

 8. Chest Expander Exercise

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 9. Praying Mantis Exercise


Put your hands together and elbows together. Lift as high as you can, and as hard as you can. Start out at about 45 seconds.


ISOMETRICS - PELVIC/LUMBAR

10. Psoas Stretch


This is a muscle stretching exercise. With your leg raised, leaning forward and head up (good posture), now stretch that muscle and hold.


11. Psoas Lift

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12. Lumbar Extension Exercise


This exercise will help increase the curve in your back. In a seated position, grab your knees and pull, increasing the arch in your back. Hold for 45 seconds, increasing to a minute and a half.


13. L-5 Spondylo Exercise

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BODY WEIGHTING

14. Head Weighting


This is the head weight exercise. It is a reactive exercise for developing a better posture. Always keep your head upright and eyes on the horizon. Do not do any activity that will have your head looking down.


15. Body Weighting

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PASSIVE MOLDING

16. Pelvic Rotation Blocking


This exercise helps take the rotation out of the pelvis. Start out to what you can tolerate. You do not go past any pain or discomfort. The maximum amount of time on these wedges is 20 minutes.


17. Decreased SB/Posterior L-5 Blocking

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18. Increased SB/Anterior L-5 Blocking

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19. Posterior T-12 Blocking

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20. Progressive Rolls - Cervical


This cervical roll (the larger of the two rolls) is designed as a sleeping aide. You should try to start out for about 20 minutes for this, then hopefully you will eventually be able to fall asleep on the roll.


21. Progressive Rolls - Lumbar


This lumbar roll (the smaller of the two rolls) is also designed as a sleeping aide. You should try to start out for about 20 minutes for this, then hopefully you will eventually be able to fall asleep on both the cervical and lumbar rolls.



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