Spine Exercises and Stretches
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| Important: Stretching and strengthening is only beneficial if the areas attempted to be stretched or strengthened are properly moving. Performing these maneuvers without a correctly functioning joint may cause further damage, or even accelerate the damage which may be already occurring. Be sure to consult your chiropractor before beginning any of the following! |
"...chiropractic patients had 200%
greater immune competence than
those who had not recieved
chiropractic care, and 400%
greater immune competence than
those with cancer or other serious
disease."
Ronald Pero, PhD, Chief of cancer
prevention research at New York's
Preventive Medical Institute
greater immune competence than
those who had not recieved
chiropractic care, and 400%
greater immune competence than
those with cancer or other serious
disease."
Ronald Pero, PhD, Chief of cancer
prevention research at New York's
Preventive Medical Institute
| Use a bolster (roll pillow or rolled up towel) with it placed touching the top of your shoulders. Start with one minute working up to as much as 5 Min. Perform 2 times daily (morn / evening). |
| Place your shoulders at the edge of a bed. Hang your head off and relax your neck. Start with 30 seconds working up to as much as 2 Min. Perform 2 times daily (morn / evening). |
| Bolster |
| Extension Traction |
| Hamstrings |
| Neck Muscles |
| Neck Muscles |
| Pecs |
| Bend at the waist trying to touch the ground. Try not to arch your back. Have your knees slightly bent. Hold for 30 sec to 1 min. Perform 2 times daily (morn / evening). |
| Place one arm behind your back. Look down and away from the arm behind your back. Use the other hand to add light 2 finger pressure. Hold for 30 sec. Perform 2 times daily (morn / evening). |
| Place one arm behind your back. Tilt your head away, while looking forward. Use the other hand to add light 2 finger pressure. Hold for 30 sec. Perform 2 times daily (morn / evening). |
| Stand in a doorway or corner. Try to rest your elbows against the frame or the walls. Keep your stomach flat and somewhat tense, then lean forward. Hold for 30 sec in each position (arms at 90 deg, then above and below 90). Perform 2 times daily (morn / evening). |
| Wilson Chiropractic 2000 W Kettleman Ln, Suite 104 Lodi, CA 95242 Phone: 209 - 334 - 6947 Office Hours 8:30 - 1:00, 3:00 - 630 Mon - Fri |