POSTURE EXERCISES
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 immediately, or you can contact us via phone or e-mail.
If you've already been told to start on a particular Level - click the buttons to the right to get started!
SEATED POSTURE ROUTINE
A seated routine so you can do posture exercises at work, if needed. This routine is also helpful if you have trouble getting up and down from the floor. Best if done daily, less often if you're getting too sore.
BEGINNER POSTURE ROUTINE
The best 10-minute posture routine to see changes in your neck pain, back pain, & bad posture. This is the most common posture routine done by our patients. Best if done daily.
ADVANCED POSTURE ROUTINE
If the beginner routine is too easy, try the Advanced Workout to make changes to your posture. You can stick with this one or mix it up with the beginner routine as needed. Best if done daily.
HOME STRETCHING ROUTINE
This is Dr. Natalie's most recommended stretching routine. We filmed this in real-time so that you'll know when to start the stretch and when to move on to the next one. Do this as often as you can!
NECK WEDGE
Start for 5 minutes each day for the first week. The next week you can add 2 minutes to your total time (7 minutes) and keep adding 2 minutes each week until you reach 15 minutes. Don't sleep on the neck wedge!
FOAM ROLLING
Your spine will feel the difference with regular foam rolling. You may get sore at first, but you'll quickly feel the benefits of breaking up adhesions, scar tissue, and improving your spine's movement.
ELBOW PLANK
Start by holding the plank position as long as you can. Don't be discouraged if its 30 seconds! Try to accumulate 2 minutes of planks, then move on to 5-minutes. Make sure you're breathing normally, not holding your breath.
LOW BACK STRETCH: HIP ROTATORS
Best when done when your body is warmed up, like after a 10-minute walk. Hold the stretches for 30 seconds and do several sets. Bonus if you can just hold the stretch for several minutes, but build up slowly. Also a good break during your work day.
LOW BACK STRETCH: HIP FLEXORS
Best when done when your body is warmed up, like after a 10-minute walk. Hold the stretches for 30 seconds and do several sets. Bonus if you can just hold the stretch for several minutes, but build up slowly.
LOW BACK STRETCH: HAMSTRINGS
Best when done when your body is warmed up, like after a 10-minute walk. Hold the stretches for 30 seconds and do several sets. Bonus if you can just hold the stretch for several minutes, but build up slowly.
NECK EXERCISE: CERVICAL TRANSLATION
Three sets - 10 repetitions each set.
NECK EXERCISE: CERVICAL EXTENSION
Three sets - 10 repetitions each set.
NECK EXERCISE: ANTERIOR NECK STRETCH
Hold each stretch for at least 10 seconds. Do the front and each side at least 2 times. You can do this stretch throughout the day.
SLEEPING POSTURE
Review this video to learn more about the best way to sleep, and why it's so important for the success of your care plan.
ROUNDED SHOULDERS: TERES MINOR EXERCISE
Three sets of 10 repetitions
ROUNDED SHOULDERS: RHOMBOID EXERCISE
Three sets of 10 repetitions
ROUNDED SHOULDERS: SEATED THORACIC EXTENSIONS
Three sets of 10 repetitions - you can do either the seated or floor version, just choose the one that is challenging, but doable.
ROUNDED SHOULDERS: PECTORAL STRETCH
Hold each area for 30 - 60 seconds.
THORACIC EXTENSIONS - "SUPERMAN" EXERCISE
Three sets of 10 repetitions. This is the most "bang for your buck" if you need to work on your posture but are short on time. Make sure you do the movements slowly for best results. These are endurance muscles, so slow movements will make a big difference.