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Spinal Corrective Exercises

HOME SPINAL HYGIENE AND CARE


Home Spinal Care

Most of us understand that every part of our body needs to be taken care of. We see the dentist regularly to maintain oral hygiene. We schedule physicals, mammograms, and colonoscopies as regular wellness checkups. You are taught from a very young age that you must brush your teeth a couple times a day and floss at least once a day if you want to have a healthy smile. Basically, we are taught that if we don't do proper up-keep on all areas of our body it won't last as long as we want it to.

That said, spinal health seems to fly under the radar in our society. No one is taught to take care of their spine. If you ask anyone what spinal hygiene is, or how to properly take care of your spine there is a very good change all you will get is a funny stare!

What's normal:

1. Your spine should be straight from front to back and from the site it should have 3 curves. One in the neck, one in the upper back and one in the lower back. Whether you are 2 or 102 (years of age) your spine should have this proper alignment.

2. Your spine is designed to move and it should be able to move through its full range of motion.

  • Flex forward and backwards
  • Rotate side to side equally
  • Bend sideways equally

3. The spine should be surrounded by many strong muscles and ligaments. If any of those muscles or ligaments become weak it can make the spine more susceptible to injury and illness.

Daily home Spinal Care Procedures:

The following Home Spinal Care procedures shuold be followed daily and consistently just as you brush your teeth. If done correctly and consistantly they will help you build and maintain the three areas of spinal health.

1) Range of motion, 2) Spinal Alignment, and 3) Spinal Strength and flexibility.

Video 1: Range of Motion

Video 2: Spinal Strength

Video 3: Spinal Molding

Video 4: Wobble Ball Exercises

Way to go! You have now taken your spine through its full range of motion and Strengthening . Do this every day to help maintain proper range of motion in your spine. This is also a great exercise to teach your children so they can grow up practicing proper spinal hygiene.

Research has shown that people who are physically fit are less likely to have back pain, injuries, and will also recover much faster from injuries than those who are less physically fit.

The abdominal and back muscles help to stabilize the spine allowing proper spinal movement and correct posture. Also, having strong leg and hip muscles allow for proper lifting techniques and body mechanics.

Strengthening back and abdominal muscles can help to relieve back pain, provide energy and give a feeling of wellness making daily routine activities much easier.

As always if you are experiencing back pain be sure to check with your chiropractor before starting an exercise routine.

 

Other Exercises Recommended for Spinal Health and Stability:

 

1. Bird Dog and Dead Bug Exercises - CLICK HERE (VIDEO)
2. Chin Tuck Excercises - CLICK HERE (VIDEO)
3. SCM Over the Shoulder Stretch
4. Superman on Ball - Back Strength and Stability Exercise - Click Here (VIDEO)
5. Mirror Image Exercises (Prescribed by your Doctor)
6. Dead Bug Exercise - CLICK HERE (VIDEO)
7. Cervical Extention Exercise - CLICK HERE (VIDEO)
8. Lumbar Extentipon Exercise - CLICK HERE (VIDEO)
9. Right Spoas (Hip Flexor) Stretch and Left Spoas (Hip Flexor) Stretch - VIDEO
10. Chest Expander Exercise - CLICK HERE (VIDEO) 
11. Left Alar Ligament Exercise / Right Alar Ligament Exercise - VIDEO

 

 

 

Jim Derento

I simply lucked out when I found Dr. Posa The staff at The Healthy Family Chiropractic are amazing and very well informed. I was in so much pain when I first visited Dr. Posa, and after 2 visits my pain decreased by 50%! After a few more visits I felt 20 years younger! Thank You! Thank You!

Terra Lee

I know there is so much controversy between chiropractic and medical care, but if it were not for chiropractic I would still be in pain. A car accident left me with constant back pain. I tried everything from painkillers to preparing to have surgery. I heard stories from my friends who had surgery and to this day wish they never had it. I decided to go to Dr. Posa before the surgery and I am so thankful that I did. My back pain is 95% gone and my life has changed because of Dr. Posa. Thank you so much!

Matt Willow

From the time I walked in the door I was impressed! I was seen promptly, and Dr. Posa was a true professional. When I was younger I was in a car accident and have been suffering with neck and back pain. Almost to the point that I couldn't get out of bed! After 6 treatments I started to see relief, and today it's like the accident never happened. I've been seeing Dr. Posa for about 2 years now and I am so excited about the future!

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