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Exercises

Learn how to stretch and other exercises to manage pain.

Neck Stretch

To perform this stretch:
  1. Reach behind your back
  2. Gently grasp head
  3. Tilt head away and back
  4. Hold for 30 seconds
  5. Swap sides and repeat

Hamstring Stretch

To perform this stretch:
  1. Extend one leg straight forward, pull the other leg in
  2. Reach towards toes, back straight
  3. Swap legs and repeat

Piriformis Stretch

To perform this stretch:
  1. Cross one leg over the other
  2. Pull extended leg toward chest
  3. Hold for 30 seconds
  4. Swap legs, repeat

Adductor Stretch

To perform this stretch:
  1. Heels together
  2. Pull feet together
  3. For added stretch, lean forward with a straight back

Quadriceps Stretch

To perform this stretch:
  1. Heels together
  2. Pull feet together
  3. For added stretch, lean forward with a straight back

Hip Flexor Stretch

To perform this stretch:
  1. One leg under, one forward
  2. Push forward

Lower back Stretch

To perform this stretch:
  1. Heels together
  2. Pull feet together
  3. For added stretch, lean forward with a straight back

Rhomboid Stretch

To perform this stretch:
  1. Place your hand on your opposite elbow
  2. Pull arm across body
  3. Swap arms

Triceps Shoulder Stretch 2 0

To perform this stretch:
  1. Place your hand on your opposite elbow
  2. Lift your arm
  3. Pull behind

Biceps Chest Stretch

To perform this stretch:
  1. Lace fingers behind your back
  2. Squeeze shoulder blades
  3. Slowly raise and straighten them

Chest Stretch

To perform this stretch:
  1. Find a corner or a doorway
  2. Hand above the shoulders
  3. Lean forward

Lat Upper Back Stretch

To perform this stretch:
  1. Find a wall
  2. Reach up with one hand
  3. Lean into the wall with your hips
  4. Stretch body downwards

Pelvic Tilt

To perform this stretch:
  1. Lie down With legs bent
  2. Push up pelvis and hold for 5 seconds
  3. Do 5 sets of 20 repetitions

Seated Cat Cow

To perform this stretch:
  1. Push spine forward, moving stomach out and head tilted back
  2. Then push spine back and bring head forward & down
  3. Repeat several times

Center Chin Tuck Exercise

To perform this stretch:
  1. Sit upright at place finger on chin
  2. Pull chin and head straight back
  3. Hold each pull back for 5 seconds

Seated Row

To perform this stretch:
  1. Sit up straight
  2. Pull back and squeeze shoulder blades
  3. Repeat several times

Wall Angels

To perform this stretch:
  1. Stand up against wall with arms at 90 degree angle
  2. Raise arms above your head
  3. Lower arm to starting position and repeat

Dead Bug

To perform this stretch:
  1. Lay back on the floor
  2. Lift one arm straight up and lift opposite knee directly over your hip
  3. Bring arm and leg down then repeat with opposite arm and leg

Get the best treatment from the most experienced chiropractors.

Active Health and Wellness Center provides 20 years of chiropractic care in South Bend, treating a range of painful conditions that can affect a patient’s quality of life. Dr. Lisa Meyers diagnoses the source of discomfort and develops a course of treatment that includes chiropractic adjustments, therapeutic massage, and exercise rehab. Patients receive a thorough understanding of their condition and treatment, and are educated on how to maintain their health after treatment. Dr. Meyers specializes in treating a wide variety of conditions, including neck and back pain, shoulder injuries, carpal tunnel syndrome, and more. The center also offers rehabilitation services including exercise rehabilitation.

 
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