Lexington Square Chiropractic

&

National Hypnosis Center

Exercise Instruction  

Neck Exercises

  These exercises are being provided to help stabilize and strengthen your cervical spine.  After trauma to underlying structures, muscles spasm to protect the area. That is one of their functions.  When care has recovered a degree of structural stability, muscles can then be strengthened for support and motion.

1. Basic Stretch:  Perform these stretches (3) times in each position.

1. Interlocking your fingers, place them on the ‘crown’ of your head.  Let the head to gently fall forward.  There is no pulling, allow the weight of the arms to do the work.  Hold this position for 5-10 seconds. Return the head to a neutral position.

2. Next, move your hands slightly to the side of the crown, not the side of the head!  Rotate your head away from the side that your hands are on, tuck the chin, and let the head and neck relax forward.  Remember, let the arms be the weight, do not pull on the head.  Hold for 5-10 seconds and return the head to neutral.  Repeat on the opposite side.     

2.      Head Translation: This properly positions your head on top of your body.  There are 3 steps to this  exercise.  Do not combine the moves!

A.    First glide your head forward, as though you were sliding your chin across a table.  Count #1.

B.    Pull your head straight backward and count #2. Your voice should sound weird if you are positioned correctly.

C.    Tip the head slight up.  If the head and neck are translated back properly, you won’t be able to tip up very far.  If you can easily tip the head upward, you did not go back far enough.

D.    Remember, only 8-10 reps, once daily.  More is not better!

3.      Arm Wave: This exercise helps to strengthen the muscles of the upper back and neck. This reduces upper back curving/humping as well.

A.    With arms outstretched and the hands facing forward, begin waving the arms horizontally, front to back.  Perform only once daily to fatigue.

4.      Isometrics: Place both hands on your forehead and then gently push your head forward, while resisting with your hands.  Harder is not better.  Hold for 5-10 seconds and then release.  Perform 3 repetitions, once a day.

Low Back Exercises

These exercises are designed to aid in your recovery and stabilization as a result of low back trauma.  Strengthening the supporting muscle groups will lessen the likelihood of reinjury and/or fatigue induced trauma.

1. Low Back Decompression:  Lie flat on your back and pull each leg to the chest, one at a time, while relaxing the low back.  Remember to keep your head and shoulders flat on the floor.  Do each leg three times and both legs together three times.
2. Pelvic tilt:  With your knees bent, gently push your low back into the floor.  If you are not sure if you are doing it right, put your hand under your low back. Do this for 10-15 reps, with practice go to 20-30 and more.
3. Crunches:  Resting your head in your hands, curl your shoulders up.  Remember to never pull on your head. Remember Dr. Frisch’s hand placement.  The repetitions should equal the number of pelvic tilts that you do.
4. Wall Squats:  Lean against the wall with your feet shoulder width apart and your hands on your thighs.  Begin to descend as slow as possible without stopping.  Descend until you get to the ‘cushion area’ and then come back up as slow as you can without stopping.  Do 5-10 reps and increase as able.
5. Pyramid Lift:  This exercise is a little harder to do, as it works the lateral trunk muscles.  You begin by lying on your side with your knees bent at 90 degrees and your ‘up’ arm placed higher on the floor than your ‘down’ arm.  A pyramid rises to a center peak.  Imagining your body as a pyramid, lift the pelvis to the top of the pyramid.  You can use your knees and ‘up’ hand to help with the lift.  You should only do 3-6 lifts.  More is not better.  Turn on your opposite side and do the same thing.

6.      Pigeon-Toe walk.  This exercise retains hip mobility with age and also spares the low back from undue stress.

·        Turn the toes inward, slightly crossing midline.

·        Take baby-steps and move slowly across the room.  You may use the wall for balance if needed.  Perform this once a day and only once across the room. More is not better! 

Basic Exercises For Health

(Spanish)

" Vamos a Divertirnos "

Para construir y endurecer la masa muscular, el ejercicio ayuda a la digestion, a fluir la sangre y a sanar el tejido. El ejercicio puede ayudarnos a permanecer fuertes y a disminuir con toda probabilidad a sufrir una lesion, pero si nosotros padecemos un trauma, el ejercicio no pue­de corregir el problema.

Recuerde, espasmo muscular para proteger.

Su cuerpo y cerebro usan espasmos musculares como un mecanismo protector. Esto es designado para impedir un dano a future en el area, restringir movimientos para aislar el pro-ceso de curacion y para proteger el resto del organismo ( Usted!). Su cerebro y su cuerpo no cuidaran de usted si cojea para ir al supermercado, solo usted sobrevivira para ir al supermercado. Esto quiere decir, regresando apropiadamente a la estructura y a la funcion. Esta no es la principal preocupacion del cerebro 6 el cuerpo. Sobrevivir es lo importante.

Un doctor que trata la estructura y la funcion de las lesiones hace primeramente, esta -bilizar el dano, entonces regresa la funcion dentro de los limites de la lesion. Ejercicios, por consiguiente, podrta venir despues un grade de lesion estabilizada y no antes.

Usted no puede tener fuerza sin tener estabilidad! Ejercicios Basicos

1.        Paloma-Caminar a pie. Este ejercicio retiene la movilidad en las caderas con la edad y tambien evita que la parte baja de la espalda sufra exceso de estres.

A.       Gire los dedos de los pies hacia adentro quedando ligeramente separa dos.

B.       Con pasos de Bebe, camine de lado a lado de la habitation. Usted pue­de usar las paredes para balancearse si lo necesita.

C.       Realize esto una vez al dia y solamente una vez de lado a lado de la ha­bitation. Hacer mas no es mejor!

2.       Ponerse en cuclillas. Agacharse ayuda a fortalecer los musculos de las piemas y el centre del tronco de los musculos.

A.        Pararse cerca de la pared con los pies ligeramente abiertos.

B.       Hacer cuclillas lo mas despacio que pueda sin parar.

C.       Cuando llegue a lo mas bajo que pueda detengase y levantese igualmente despacio como bajo.

D.       Empieze haciendo entre cinco y diez cuclillas y vaya aumentando gradualmente.

3.        Olas de Brazo. Esto reduce la curvatura y jorobamiento de la parte alta de la espalda.

A.       Con los brazos extendidos, haga movimientos horizontals de atras hacia delante.

B.       Haga solamente una vez al dia, para no fatigar los musculos.

4.        Movimiento de Cabeza. Este ejercicio se hace estando de pie.

A.       Mover la cabeza hacia el frente y despues mover la cabeza hacia atras.

B.       Recuerde, solamente de ocho a diez repeticiones por dia. No mas por que puede lastimar los musculos.