Chiropractic health and wellbeing depends on therapeutic exercise. The purpose of performing therapeutic exercises is to strengthen muscles so they can aid in proper alignment. Dr. Price understands that the journey to a healthy life includes a lot of different aspects. Several exercises have been put together below that focus on strengthening the muscles around the spine.
Abdominal Hollowing or Bracing
Lay on your back and bend your knees. Put your feet on the floor. Your lower abdominal should be drawn in towards your belly button. Reminder to breath. Count to ten and then relax. Repeat 6 to 8 times then move on to your next exercise.
Knee to Chest
Begin from the sit-up position. Start moving by using both hands to bring one knee to your chest while the other leg stays in place. Hold this position for 10 seconds, then slowly release your knee to the original resting position. Repeat on the other side. Do this 4 to 5 repetitions. Next do the same motion but with both legs at the same time. You should feel it in your back and glutes.
Lay flat on your back and extend your arms out to the sides. Bend both knees and raise your feet off the ground at the same time. Rotate your hips to the side as you bring your legs parallel to the floor. Rotate side to side 5 to 10 repetitions.
Low Back Extension
Lay flat on your stomach with your hands to your side. Use your lower back muscles to elevate your head and upper body off the ground. Stay in this position for 4 to 5 seconds and relax. Repeat this movement 10 to 15 times.
Get down on all fours. Keep your back straight and place your hands directly beneath your shoulders and your knees directly below your hips. Arch your back towards the ceiling. Next lower your back so your back drops and extends. Your elbows should remain straight during the whole exercise. Repeat 12 to 15 times.
It is recommended that you use a stability ball. Lay on the ball with your stomach and your hands behind your head. Tighten your abdominal muscles. Raise your glutes to your chest and shoulders off the stability ball. Repeat 10 to 12 times.
Lay face down on the ground with your arms extended out above your head. Tighten your abdominal muscles and raise both your arms and your legs at the same time. You should look like you are in a flying position. Hold this position for about 30 seconds and release. Remember to breathe throughout the exercise.
Double Leg Lifts
Use a stability ball. Lay face down with your hands on the floor out in front of the ball. Lift your legs off the floor until your body is in a horizontal position. Hold for 10 seconds and relax. Repeat 5 to 10 times.
Sit down in a chair. Take one arm and reach it across the stomach area. Grab the opposite side of the chair. Look over your shoulder while rotating your torso. This exercise is great for lower and middle back. Hold on each side for 15 to 30 seconds.
External Shoulder Rotation
Lie on the right side of your body with your right arm folded under your head. Keep your upper left arm parallel with your torso. Through shoulder rotation, lift your forearm until it is perpendicular to your side. Rotate and repeat on the other side. You can also use a dumbbell for more resistance.
Internal Shoulder Rotation
Lay on your right side first. This time keep your right hand free. Take your right arm next to your body and bend your elbow and rotate your shoulder to move your forearm. Rotate your arms into your body so your forearm is flat across the stomach area. Repeat 10 to 15 times.
Lateral Deltoid Raise
Place both arms at your sides. Face your palms towards your thighs. Tighten your abdominal muscles and slightly bend your knees. Extend both arms out to the sides until they run parallel with the shoulders. Briefly hold this position then slowly retract your arms back down to your sides.
Front Deltoid Raise
Place your arms out in front of your body with your palms facing your thighs. Slightly tighten your abdominal muscles by slowly bending your knees. Raise your arms straight out in front of your body. Hold this position and then slowly lower your arms.
Stability Ball Push-Ups
Begin by placing the ball directly under your stomach. Place your hands on the floor in front of you and slowly begin to roll yourself forward until your shins are balance on the stability ball. Once you are in this position, bend at the elbows just like you would for a normal push-up.
Side Lumbar Bridge
Lay on one side of your body with your legs straight out. Don’t let your top hip rotate forward. Use your core muscles to lift your hips. Hold the side bridge for 10 to 15 seconds. Repeat 10 to 15 times.
Single Leg Reverse Curl
Lay down flat on your back. Flex one knee while keeping the foot flat on the floor. Keep the other leg straight but slightly lift off the ground. Arms should be extended flat along the body and should run along the neutral alignment of the spine. Then raise the flexed knee and leg in an upward and diagonal direction to the belly button. Give a brief pause, then lower the leg slowly to the starting position. Repeat this motion with the other leg.
Crunch with Stability Ball
Lay your back down on the stability ball. Place your hands behind your head. Lift your shoulder blades off the ball. Return to the beginning position and repeat.
Face a wall and hold a stability ball at forehead height. Push forehead into the stability ball by using your neck muscles. Hold for 30 seconds and release.
Hold a stability ball behind your head and stand facing the wall. Push your head into the ball. Hold and release for 30 seconds.
Stand sideways next to a wall, hold a stability ball to the side of your head just above the shoulder. Press the side of the head into the ball. Hold for 30 seconds and release.
Bending your neck, bring your ear to your shoulder. Hold for 5 to 7 seconds. You should feel your neck muscles stretch. Repeat on other side.
Look at the ceiling. This movement should cause you to feel a stretch in the front of your neck muscles.
If any of these exercises makes you feel dizzy or disoriented, stop the exercises immediately and contact your physician.
Neck Exercises for Strength
Place one hand on your forehead and press your head against your hand. Make sure there is a good amount of resistance. Repeat 8 to 10 times.
Place both of your hands on the back of your neck. Using your neck muscles, force your head back while also providing resistance from your hands.
These therapeutic exercises can be done several times daily and you should notice improvement in several months.