Helpful Exercises

These exercises will jump start your adjustments and make sure your care stays right on track for a subluxation free life!

Head Forward Posture:

Make sure to keep your head back over your shoulders and your chin down. Hold for 10 seconds and repeat 10 times. You will want to do this 3 to 4 times per day.

Neck Extension:

Roll a towel into a sausage. Place the towel directly under your neck at the very edge of your bed. Hang your head off of the bed for 5 minutes per day. Increase one minute per day as it becomes comfortable. Work your way up to 10 to 15 minutes two times per day.

Back Extension:

Lay flat on your tummy on the floor. Push your shoulders up using your arms until they are fully straight. Hold for 10 seconds and repeat 10 times twice per day.

Lumbar Stretch:

Lay flat on your back on the floor. Bring one knee up to your chest, hold for 5 seconds and repeat with the opposite knee. Repeat 5 times per side twice per day.

Breathing Exercises:

Focused breathing is an excellent way to increase oxygen and blood to every cell in your body. An increase in oxygen and blood flow increases healing potential. Breathe in slowly for 4 seconds through your nose, hold for 4 seconds, and breathe out slowly for a count of 8 seconds through your mouth. You will want to do this 4 times and repeat it 4 times throughout the day.

Range of Motion Exercises:

This can be done with any movable part of your body! Think about how that part moves and take it to the point of pain then back off for every direction it moves. We recommend certainly the neck and waist, and any other body part you will to have more mobility in.