Side Bend and Hold - Neck stretch
Begin by sitting upright in your chair. Maintain good posture, positioning self on sit bones so that spine is in neutral position.
reach to top of head with arm, while gently pulling head over to same side and streching the side of neck. Hold for 5 seconds and relax. Repeat for prescribed repetitions and sets.
Side bend with exercise ball - Neck strength
Isometric side bend with exercise ball
Begin with shoulder next to, but not touching wall. Place light ball approximately 10 inches in diameter against wall. trap rubber ball with side of head above ear. activate core.
while maintaining core contraction, laterally bend head toward wall keeping pressure against the ball. Return to start position. Repeat for presided reputations and sets. Alternate as directed.
Upward bend with ball- Isometric neck exercise
Begin by positioning yourself in a seated or standing position. Place ball against back of head above traps.
Activate core. Look and move neck upward looking towards the ceiling keeping pressure on the ball. Return to start position. Repeat for prescribed repetitions and sets.
Prone Blackburn T - Mid back Mobility
Begin lying face down. Arms should be extended to sides at shoulder level with hands at 9 and 3 o'clock position. Make hands into a soft fist with thumbs up. A pillow, or rolled towel, may be placed under forehead for comfort.
Activate core muscles. Lift hands and arms toward ceiling. Then squeeze shoulder blades together. Neck muscles should remain relaxed. Hold for 5 seconds. Return to start position and repeat for prescribed repetitions and sets.
Wall Angels- shoulder mobility
Stand with your feet shoulder-width apart, 6-12 inches away from the wall, and your back against the wall. Your arms should be resting at your sides.
Bend your elbows 90 degrees and rotate your arms so that your shoulders, arms and back of your hands are touching the wall in a “hands up” position.
Slowly move your arms up and over your head to form a wide “V” while maintaining contact between your elbows, hands and the wall. Only go as high as you can to keep the backs of your hands and elbows in constant contact with the wall.
Chest Stretch- Posture
Sit upright and away from the back of the chair. Pull you shoulder back and down. Extend your arms out to the side.
Gently push your chest forward and up until you feel a stretch across your chest. Hold for 5 to 10 seconds and repeat 5 times.
Reverse Fly with Bands - Shoulder Strength
Secure the bands to the door or stable place at chest height.
Grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Keep your chest up, head straight and legs slightly bent. Your arms should be straight, pointed towards the anchor, with elbows at shoulder height and palms facing in.
Shoulder Shrugs - Posture exercise
Maintain good posture with shoulders back and head up.
Draw shoulders upward towards ears, then lower shoulders while attempting to squeeze shoulder blades together and return to start position repeat 3-5 times or for prescribed repetitions and sets.
Low Row with bands- Upper back exercise
Grasp the handles and straighten the back to lean back slightly Keep the head forward Pull handle back to your lower abdomen just above your hips.
Squeeze your shoulder blades and elbows together
Upper back and trap stretch- Pavlik Chiropractic
Upper back and trap stretch Begin in a standing position using the left hand to hold the right wrist behind the back.
Slowly bend neck to the left side while using the left hand to pull downward on the right wrist. Stretch should be felt in the upper trap area. Hold for prescribed time and perform the prescribed number of repetitions before switching side.
Lumbar/Lower Back and Hip Exercises
Bird Dog - Low back stretch
Begin on your hands and knees with your head and back in straight position. Hands should be under your shoulders, hips directly above knees.
Activate core muscles. Raise one arm to shoulder level as opposite leg simultaneously lifts off floor, extending to hip height. Pause momentarily, Return to start position and alternate sides, maintain a straight spine position, not allowing your hips to twist or rotate. Do not hyper-extend low back when extending leg. Repeat for prescribed repetitions and sets.
Hip bridge - stability and strength
Begin lying on floor, facing up. Bend knees so feet are firmly on floor with arms extended to sides.
Activate core muscles. Lift hips off floor to attain a bridge position with knees, hips, and shoulder in alignment. Slowly return to start position. Repeat for prescribed repetitions and sets.
Initially, you may develop some cramping in the back of you thigh. A simple hamstring stretch, before and after, may prevent this from occurring.
Piriformis Stretch - Hips and range of motion
Begin lying on back, cross one leg over other, placing ankle on opposite thigh above knee.
Grasp uncrossed leg under thigh and gently pull toward chest. A stretch in hip of crossed legs hold be felt. Hold for 20-30 seconds and repeat for prescribed repetitions. Alternate sides as directed
Piriformis Figure 4- Hip stretch
Begin lying on back. Cross one leg over other, placing ankle on opposite tight above knee.
Grasp uncrossed leg under thigh and gently pull toward chest. A stretch in hip of crossed leg should be felt. Hold for 20-30 seconds and repeat for prescribed repetitions. alternate sides as directed