Rehab

Home Care Exercises

Below are a list of exercises. Some are for home care and some are for warming up for your adjustment.

Wobble Cushion Exercise

It is important to perform all three ranges of motion twice a day to ensure a speedy recovery. This helps to pull fluids into the discs and ease the pressure placed on adjacent nerves. Perform a minimum of 25 repetitions in each of the six directions.

Daily Range of Motion Exercises

Getting full range of motion several times per day is important to speedy recovery and the prevention of the return of many spinal problems.

Daily Range of Motion Exercises

Getting full range of motion several times per day is important to speedy recovery and the prevention of the return of many spinal problems.

Pre-Adjustment Standing Traction

It is important to do your standing traction before each of your adjustments. Its purpose is to break down adhesions and scar tissue between the bones of the spine. This allows for an easier adjustment and an adjustment that lasts longer. Perform a minimum of 25 repetitions prior to your adjustment. Keep your elbows close to the wall, feet shoulder width apart, and squat down with about 30 to 40 percent of your weight on the traction. Reps are quick on a 2 second round or 30-40/minute.

How to use the neck roll

The Denneroll is important to the improvement of the curves of your neck and low back. Laying on your back with the denneroll on a hard surface for 15 minutes is the goal. Gradually increase the time spent on the roll each day until you reach 15 minutes twice a day. The roll under your neck with your head hanging off.

How To Use The Pelvic Wedges