DISCLAIMER: This page is for patients of CORE Chiropractic that have had a consultation & examination to determine the cause of their problem. The advice on this page may not be relevant to patients not seen by our doctors and we advise that you not do any of these recommendations unless instructed by a licensed Doctor of Chiropractic.
This is not the most challenging posture exercise routine we have, but it's a great place to get started. You will feel increased range of motion and more relaxed muscles during your day if you get started with this.
Start this routine to help with your alignment and to get in the habit of posture exercise. You'll feel better and increase the speed of the results from your chiropractic care.
Best when done daily. Watch it once and then try to follow along. You'll get it! Stop if you feel any pain and let your chiropractor know.
Start with just 5 minutes per day. You may feel like you want to do more, but stick with the 5 minutes for at least a few days. While you may not feel sore during your time on the neck wedge, it's the next day when you'll determine if you're having any additional soreness.
Eventually, you'll be able to go for longer periods of time on the neck wedge, but build slowly. If you have any pain during its use, stop immediately and let your doctor know.
Do not sleep on the neck wedge. It's not meant as a cervical pillow for your bed, but rather a time to traction your neck and help restore the normal curve when used consistently for short periods.
Neck wedges are available for purchase in the office for $20.
Many people own a foam roller, but have never used it for their spine. In this video, Dr. Natalie reviews how to use the foam roller for your spine and legs.
You may get sore the first few times (sometimes even the first few weeks) of using the foam roller, but it will get easier. If you're just getting too sore, consider purchasing a softer foam roller (link is below).
Let your doctor know if you're having trouble using the foam roller for any reason.
The tendency is for most patients to keep resting and avoiding their favorite activities for fear that they will re-injure themselves. At some point, you've got to return to those activities to make sure you're better.
Start slowly and wait until the next day to see how you really feel. If, for example, you like running, don't run the same distance you would normally run. Instead run 50% of what you might normally do and see how you feel the next day.
Too often we'll feel good during the activity, but experience a lot of inflammation and soreness the next day if we're not quite ready for that level of activity. Ask your doctor if you need more specific information about your preferred activity.