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THERAPEUTIC EXERCISE
We teach our patients special exercises designed just for them to help strengthen and correct their own unique problem. These exercises can be performed in the comfort of your own home and can improve the effectiveness of your spinal correction by as much as 30-40%. This enhances the treatment process and helps maintain healing benefits, as well as reducing the likelihood of future problems. Here is a sampling of some of the exercises that may be recommended by Calfee Chiropractic.
PARTIAL SIT UP
We start with what most people said is the best back pain exercise. Because people who have back pain will not be able to do a full sit up, we will do partial sit up. This is what you should do.
Lie on the floor with a pillow supporting your neck and bend both knees (keep your feet on the floor). Now, raise your hands and slowly reach for your knees. You don't have to raise your lower back or mid back, just raise your head, neck and upper back. Hold this position for 5 seconds before going back to the original position.
Because it is very easy to do, we suggest that you do it as many times as possible in a day (25 repetitions take only minutes). Make it your daily routine.
KNEE TO CHEST
You start this exercise the same way as the partial sit up, by lying on the floor with a pillow supporting your neck. Now bend both knees (keep your feet on the floor).
Begin the exercise by drawing one of your knees to the chest, using both hands. Hold to the count of 10, then slowly release it to the position before. Do this 4 to 5 times before doing the same thing with the other leg. You'll feel that the whole back gets stretched. That is good thing, since we have been making the back shorter all day by sitting incorrectly.
After you have completed these stretches, it's time to get both knees to the chest. Do this 4-5 times as well.
HIP ROLL
What you do is to lie on your back with both hands out at your sides. If we were to look at you from the air, you would now look like the letter "t". Now bend your knees and lift your feet until they almost touch your buttocks. Keep the knees together, and slowly rotate to the right. Hold to the count of 10.
After that, slowly bring back both feet to the middle and repeat the same step, this time going to the left. Repeat the entire process 5 to 10 times.
LOW BACK EXTENSION
The position is different from the previous 3 exercises and is designed to help those with sciatic pain. It is not indicated for everyone, so check with your doctor first.
Instead of lying on your back, this time you will lie on your stomach. Put your hands on your side. Now, slowly raise your head and chest from the floor. Try to hold for about 4-5 seconds, then go back to your original position. Take a rest and repeat this again for about 7-10 times.
If you feel better, you can proceed to the next stage. If the pain increases, stop the exercise.
This is what you do next. Lie on your stomach with a pillow under the chest. Just relax there for a few minutes. When you do this, you are actually lifting your upper back with the help of the pillow. Now, using your hands, push up from the floor and slowly raise your head and upper back from the pillow. Do this several times. Don't continue if the back pain increases.
CAT BACK--OLD HORSE (SWAY)
Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips. Arch your back like a cat, then transition to the old horse (sway back) position.
This is intended as a motion exercise, not a stretch, so the emphasis is on motion rather than "pushing" at the end ranges of flexion and extension. Repeat 12-15 times.
SPINAL ROTATION
Seated in a chair, reach one arm across the belly and grasp the opposite side of the chair. Look over the shoulder while rotating the low and mid back regions. Hold for 15-30 seconds.
NECK STRETCHES
1. Bring your ear to your shoulder
2. Stay in that position for 5 to 7 secs
3. Feel the stretch of your neck muscle on the opposite side.
Same principle as the exercise before...
1. Bring head back as if you are looking toward the ceiling.
2. Feel the stretch in the muscles located on the front part of your neck.
If this exercise causes dizziness, fainting or loss of balance.. STOP THE EXERCISE AND CONTACT YOUR DOCTOR OF CHIROPRACTIC .
1. Rotate your neck to the right or left and then tuck your chin to your shoulder and feel the stretch of the neck muscles on the opposite side. Hold for 5 to 7 seconds. Repeat the stretch on the opposite side.
NECK EXERCISES FOR STRENGTHENING
1. Put your hand on your forehead and force
your forehead against your hand to provide
resistance. You can do this in several sets of
6, 8, or 10 repetitions.
2. Place your hands on the back of your neck
and force your head back while providing
resistance with your hands. Do the same exercise wth side bending and rotation.
Do these exercises in several sets of 6, 8, or 10 several times a day and you will be surprised at the amount of strength and flexibility that returns in a couple of months.
**These are just a sampling of the therapeutic exercise protocols that may be recommended by the staff of Calfee Chiropractic. Please consult with your doctor prior to beginning any exercise program.
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