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Lancaster Chiropractor | Lancaster chiropractic care | TX | Therapeutic Exercises

Aurora Family Care & Chiropractic

3250 W. Pleasant Run Rd #130

Lancaster, TX 75146 

(972) 223-2233

Therapeutic Exercises
 

THERAPEUTIC EXERCISES

 

Lumbar


Lying on your back with your knees bent, gently move your knees side-to-side

LOWER TRUNK ROTATIONS 

Lying on your back with your knees bent, gently move your knees side-to-side.


SINGLE KNEE TO CHEST STRETCH 

While Lying on your back, hold your knee and gently pull it up towards your chest.


DOUBLE KNEE TO CHEST STRETCH 

While Lying on your back,  hold your knees and gently pull them up towards your chest.


PELVIC TILT - SUPINE

Lie on your back with your knees bent. Next, arch your low back and then flatten it repeatedly. Your pelvis should tilt forward and back during the movement. Move through a comfortable range of motion.


CAT AND CAMEL

While on your hands and knees in a crawl position, raise up your back and arch it towards the ceiling.

Next return to a lowered position and arch your back the opposite direction.


BRACE- KNEE FALL OUT 

While lying on your back with both knees bent, stabilize your spine by bracing your abdominal muscles. Hold this contraction as you slowly lower one knee to the side. Your pelvis should not move. 

You can place your thumbs on your pelvic bone to get feedback of any movements that occur. If your pelvis moves too much, then next time lower the leg less to maintain good control.  


BRIDGING

While lying on your back, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body. Hold and then lower yourself and repeat.


ABDOMINAL BRACING

While lying on your back, tighten your stomach muscles as you draw your navel down towards the floor. 


STRAIGHT LEG RAISE 

While lying on your back, raise up your leg with a straight knee.  Keep the opposite knee bent with the foot planted on the ground.


HAMSTRING STRETCH - TABLE, BED OR COUCH

Sit on a raised flat surface where you can prop your affected leg up on it such as a treatment table, couch or bed.  

While keeping your knee straight to slightly bent, slowly lean forward and reach your hands towards your foot until a gentle stretch is felt along the back of your knee/thigh. Hold and then return to starting position and repeat.

Cervical


CERVICAL FLEXION
Tilt your head downwards, then return back to looking straight ahead.

CERVICAL FLEXION

Tilt your head downwards, then return back to looking straight ahead.


CERVICAL EXTENSION

Tilt your head upwards, then return back to looking straight ahead.


CERVICAL ROTATION

Turn your head towards the side, then return back to looking straight ahead.


RHOMBOID AND MIDDLE TRAP STRETCH - CLASPED HAND

Interlace your fingers and then draw your hands forwards until a stretch is felt along your upper back. 

NOTE: You can vary the angle of your arms downward to stretch different muscle fibers along your back. 


UPPER TRAP STRETCH - HOLDING CHAIR

While sitting in a chair, hold the seat with one hand and bend your head towards the opposite side for a gentle stretch to the side of the neck.


WALL POSTURE

Stand with your heels up against a wall. 

Attempt to get your heels, buttock, shoulders and head to touch the wall at the same time.

 
 
 
Lancaster Chiropractor | Therapeutic Exercises. Dr. Scott Moulton is a Lancaster Chiropractor.

AURORA FAMILY CARE & CHIROPRACTIC

Scott Moulton, DC, RN, APRN
Family Nurse Practitioner
 
James Galbraith, MD

3250 W. Pleasant Run Rd. #130
Lancaster, TX 75146
(972) 223-2233