C H I R O P R A C T IH
C E A L I N GA R T S C E N T E I 1
2345 Fletcher Parkway E l C a j o n ,C A ( 6 1 9 )4 1 3 0 - 4 4 6 5
SPINALEXERCISES
G E N E R A LI N F O R M A T I O N
E x e r c i so
e n a f i r mb e do r p a d d e df l o o ru p o na w a k e n i n a
g n dw h e nr e t i r i n g
a t n i g h t o, r s u c h
othertimesas when directedby yourdoctor.
o
I n t h e b e g i n n i n ge, a c h e x e r c i s es h o u l db e d o n e a m a x i m u mor f t w o o r t h r e et i m e sa s
d i r e c t e dG
. r a d u a l l iyn c r e a s eb u t n e v e rb e y o n dt h e m a x i m u mn u r n b e o
r f t i m e si n d i c a t e d
o
N e v e rd o e x e r c i s e o
s n y o u rs t o m a c hs, u c ha s b a c ka r c h i n go r b r i d g e sN
. e v e rd o s t r a i g h t
leg,bendoveror touchyourtoe exercises.Do onlythoseexercis;es
listed.
O
l f t h ee x e r c i s eh u r t s s, t o pd o i n gt h a to n ea n d l e ty o u rd o c t o rk n o w ' w h i cehx e r c i s eh u r ty o u
o
l f p a i nd o e so c c u r ,a p p l yi c et o t h e p a i n f ual r e af o r t w e n t ym i n u t e sR
. e p e a ta p p l i c a t i oonf
ice as needed.Let one half hourpassbetweeneach ice application.
O
I n t h e b e g i n n i n g , y o um a y e x p e r i e n c ed i s c o m f o r (t b u t n o t p r a i n )w h i l e d o i n g t h e s e
exercises.
This is to be expectedwhenyou are workingand stretchinghealingtissue.
o
Startwith 5 repetitions
of eachexerciseand graduallyincreaseto 40 of eachexercise.
C H I R O P R A C T IH
C E A L I N GA R T SC E N T E R
2345 Fletcher Parkway El Cajon, CA (619) 460-4465
PARTONE- Low Back Exercises
fheseexerclses
aredesigned
to stretchceftainlumbarmuscles
andat the sametimerestore
rotationat
mobilitv
in
thespine.Theyarealsodesigned
to strengthen
themuscles
andpreventre-injury.
1.
Repeat-- times.Layon backwithyourarmsat yoursidesandyourkneesbent,withyourfeet
flatonthefloor.Graspbothknees,onewitheachhand,andpullyourkneestowardyourchestas
far as possible.
Holdto a countof ten,keepingyourkneestogetherandyourshoulders
flatonthe
floor.
2
Repeat--times on each knee.Lay on your backwith your arms at y'oursidesand your knees
bentwithy'ourfeetflaton thefloor.Graspone kneewithbothhandsand pullthatkneetowardsthe
opposites;houlderAt the same time, straightenout your other leg. You shouldfeel a pulling
sensationin yourbuttocks.Holduntila countof ten.
3
Repeat-- times.Froma standingposition,
walkaroundthe room,rais;ing
yourkneesas highas
possible!\'henyou walk.
4
Repeat-- times.For stability,
standin frontof a chair,claspbothhandsbehindyourneckand
do partialknee bends,while keepingyour feet flat on the floor. Returnto standingposition.
Gradually
do fulldeepkneebendswithoutthe chair,concentrating
on bialance
as wellas strength
5
Repeat-- times.Lay on yourbackwithyourkneesbentand yourarrls at yoursides.Exhaleall
the air frornyourlungsand at the sametimetightenyour bellyand buttocksmusclesenoughto
raiseyourhipsslightlyoffthefloor.Holdfor a countof five.Relaxand inhrale
withthe bellymuscles
6.
Repeat-- times.Layon yourbackwithyourkneesbentandyourarmsat yoursides.Inhale
slowly,
wh le raising
andstretching
yourarmsup andbackoveryourhead.Relaxanoroweryour
armsto voursides.
7
Repeat-- times.Placea smallpillowor rolledup towelon the floorand layon yourbackwiththe
pillowbetvrreen
yourshoulderblades.Bendyour kneesand claspyour handsbehindyour necK,
withyourerlbows
pointingstraightup. Bringyourelbowsdownto the floorwhileinhaling.
B.
Repeat-- timeswith eachknee.Lay on yourbackwithyourkneesbentand yourarmsat your
sides.Bendone kneetowardyourchest,straighten
outthe legandtl'renslowlybringit to a resting
position,
kr:epingyour backon the floor.Repeatwiththe oppositeleg.
Y.
Repeat-- times.Lay on yourbackwithyourkneesbentand youriarnlsat yoursides.Rollyour
hipsand b,cthkneessidewaystowardthe floorto the right,and thento the leit,whileturningyour
headin the oppositedirection.
10
Repeat-- times.Sit on the floorwithyourrightkneebentand yourleftleg straight,Try to touch
yourleftfootwith both hands.Changeposition,
and do the samewrththe leftkneebent
11
Do a partiarl
sit-upby raisingyourheadand chest.Oncethe abdominalareatightens,
the sit-upis
completed.
Try not to raiseyourfeet off the floor.lt is not necessary1:osit atttf'e way up, or to
touchthe toes.
C H I R O P R A C T IH
CE A L I N GA R T SC E N T E R
2345 FfetcherParkway El Cajon, CA (619) 460-4465
PARTTWO- CervicalSpineexercises
Iheseexerclses
aredesigned
to strengthen
themuscles
thatsupportthecervicalspine.
Becarefulwhendoingtheseexerclses
soasnot to apptytoomuchforcetoyourneck.
NEVER
forceyour neckbeyondthenormalrangeof motionor you mayaggravate
your originalinjury.
1.
Repeat- times.Sit erect.Turnyourheadslowlyto the rightas far as possible.Returnto the
normalposition
andrelax.Turnyourheadslowlyto theleftasfaras possible.
Returnto thenorma
Dosition
and relax.
2.
Repeattimes.Sit erect.Slowlybendyourheadand neckforurard,
and attemptto touchyour
chinto your chest.Returnyour headto the normalpositionand relax.Slowlybend your head
backwards
as far as possible.Returnto the normalpositionand relax.
3
Repeattimes.Sit erect.Slowlybendyourheadto the right,attempting
to touchyourrightear
t o y o u rr i g h ts h o u l d e rD O N O T L I F TY O U RS H O U L D E RR e t u r nt o t h e n o r m apl o s i t i o a
n n dr e l a x
Slowlybendyourheadto the left,and attemptto touchyourleftear to yourleftshoulder.Return
to the normalpositionand relax.
4
Repeattimes.Sit erect.Raisebothshoulders
up towardyourearsas far as possibleand hold
for a countof five Returnyourshoulders
to the normalpositions
and relax.
5
Repeattimes.Sit erect.Stretchyourshouldersbackwardsas far ;aspossibleand hold for a
countof five Returnyourshoulders
to the normalpositionand relax.
Sit erect.With your head all the way back,placethe heel of your hand on your foreheadand
attemptto bendyour headand neckfonruard.
Giveyourselfresistance
all the way forward.
Siterect.Withyourheadallthe wayforward,placethe heelof yourhanclon the backof yourhead,
and attemptto bend your head and neck backwards.Resistwith your hand. Give yourself
resistance
all the way back.
8.
Sit erect.Withyourheadbentto the rightside,placethe heelof yourlefthandon the leftsideof
yourhead.Attemptto bendyourheadand neckto the left.Resistwitl"r
yourhand.Giveyourself
resistance
to the left.
9.
Siterect.Withyourheadbentto theleftside,placetheheelof yourrighthandon therightsideof
your headand attemptto bendyour headand neckto the right.Resistwith your hand.Give
yourselfresistance
to the right.