DISCLAIMER: Please do not start any of these exercises unless directed by your chiropractor. Do not continue to do any exercises if you feel pain or your condition becomes worse. Please report any issues to your chiropractor on your next, or you can contact us via phone or e-mail for faster response.
HIP ROTATOR STRETCH: STATIC
Sit in a chair with one leg on the floor. Bend the other leg so that the ankle rests on top first leg’s knee. Bend at the hip feeling the stretch in the back of the hip of the leg that is up. Hold for 2 min. Switch sides. Hold for 2 min.
HIP FLEXOR STRETCH: STATIC
Lunge forward with the front knee bent and the back leg extended behind you. Lower the back leg a couple inches so that you feel the stretch in front of the hip. (Increase intensity by bringing knee to the floor.) Hold onto a chair for balance if needed. The stretch should be felt in the extended leg at the front of the hip. Hold for 2 min. Switch sides. Hold for 2 min.
HAMSTRING STRETCH: STATIC
Sit on the floor with your leg stretched out in front of you, you can fold the other leg in toward you. Bend at the hip reaching for your toes. You are lengthening the hamstring as it crosses the back of the knee. Hold this for 2 min. Switch sides. Hold for 2 min.
Start on your hands and knees. Bring your knees and feet together as you sit your butt back on your heels and stretch your arms forward. Allow the upper back to stretch and pull away from your lower back. Breath deep then relax. Hold for 8-10 breaths and then sit up. Repeat 2 more times.
Start on all fours. Place your wrists underneath your shoulders and your knees underneath your hips. Balance your weight evenly between all four points. Inhale as you look up and let your stomach drop down toward the mat.
Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling. Maintain awareness of your body as you do this movement. Focus on noting and releasing tension in your body. Continue this fluid movement for 30-1 minute.
SEATED SPINAL TWIST
From a seated position, keep your left leg straight and bend your right leg so your foot is flat. Place your right hand on the floor behind you for support, like a tripod, and twist so you can hook your left elbow over the right thigh.
If this is too much, you can also grab hold of your right knee and twist to look over your right shoulder. Lengthen your spine as you twist your body to the right. Try to keep your hips square to deepen the twist in your spine. Turn your gaze to look over either shoulder. Hold this pose for up to 1 minute. Repeat on the other side.
This brain-eye exercise can most easily be done in a supine position. Put both legs straight and place both arms down at the sides. This technique may also be done standing or sitting. Raise and elevate the right arm above the head, at the same time raise the opposite leg, bending the knee.
Re-pattern by turning the head towards the raised right arm. Then straighten the head as the arm and left leg come down. Repeat procedure with left arm & opposite right leg, turning head towards the raised left arm. Breathe in as the opposite arm and leg raise, exhale as the arm and leg come down. Do in series of 12 right and 12 left for a total of 24 movements. Visualize marching.
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath
Lay face down on a mat or flat surface, with arms outstretched. Keep your hands and arms straight throughout the exercise. Raise your hand and legs 4-5 inches off the ground. Hold for 5 seconds, then return to starting position. Repeat 10 times
GLUTE BRIDGE EXERCISE
Lie on your back, knees bent, feet flat on the floor hip-width apart, arms relaxed at your sides. Lift your glutes off the floor, tucking your pelvis to flatten out your low back, pushing with your heels, so your body looks like a straight line from your knees to your shoulders. Squeeze your glutes and abs, hold for two seconds, then take three seconds to slowly lower back to the floor to start. 3 sets of 10.