All Posts in Category: posture exercises

Plank Exercise for Back & Core Strength

It is common advice that you need to strengthen your abdominals to have a strong back…correct!

The plank exercise allows you to do both.  The variations allow you to start with leg or other injuries until you get to more advance plank variations.

Here are the step-by-steps in each variation.  Go to next variation when you can hold at least 30 seconds.

Phase 1: On your knees and straight arms.

Phase 2: Straighten legs to hold the plank position.

Phase 3: Drop to your elbows.

Phase 4: Raise one leg.

These variations of the plank will help you build core and back strength without movement.  A great exercise at anytime.  Go to our other exercises on our YouTube channel playlist.

Each person is at a unique state of health.

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The Modified Chair Squat Exercise to Build Back Strength

Looking to improve your back strength?  Here is a great exercise to also help your posture.  Then sitting for long periods or having a job then requires bending/lifting, will not make you anxious.

The goal here is to train your body in a good posture position.  Start with standing again a wall and checking your posture with the 6 Second Posture Check.

Then start changing improving your posture with The Wall Squat.

Here are the steps:

  1. Start with a few wall squats to remember the straight position with movement.

  2. Then standing at the back of a chair.

  3. Normal Squat: start with lowering your body, and allow your body to naturally allow your tailbone to stick out.

  4. Now perform the Modified Chair Squat by keeping tailbone tucked in, keeping your back straight.

  5. Bend down only enough maintain this posture.

  6. Repeat this 4-5 times.  Increase number of repetitions as strength improves.

Recovery from back pain can be done naturally by a chiropractor.  He or she can help guide in improving your health by adjustments, therapy and rehab exercises.  Then continuing this and other exercises builds strength, improve posture and tolerate the stress of your daily lives.

Then enjoy Health from the inside out.

Book a Free Exam for muscle, nerve or joint concern to have a healthier life.

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Low Back Roll Exercise for Pain Relief and Improved Posture

When looking to recover from back pain and/or poor posture, this exercise should be your first.  After an examination and x-rays to rule out neuropathy or disc conditions, this stretch loosens the lower back as you relax lying down.  Then the muscles relax allowing a deeper ligament stretch of the spine.

Starting with a rolled up back towel, here are the steps:

  1. Place our rolled towel at our lower back, and lye down flat.

  2. With your legs straight, hold position for 1 minute.

  3. Now bend your knees and keep your feet flat and relaxed.

  4. Hold for one minute.

  5. Ice the low back after, if recommended by your chiropractor.

When comfortable add a second towel to the roll and/or add time to your stretch in position 1 or 2, as recommended by your chiropractor.

With chiropractic treatment continue your low back recovery by adding other stretches, then strength exercises for full spinal recovery and more tolerance against your daily stress.

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Your First Low Back Strength Exercise

Suffering from long-term, chronic back pain can limit your ability to move.  This will cause your back to become weak as you avoid painful motion.

Progression through a treatment plan should reduce your pain and other symptoms.  Then starting physical muscle rehab will allow you to recover your health.

Starting with stretching allows you to loosen the joints and muscles tightened from the pain.  This stretch is to be performed before this strength exercise.

https://www.youtube.com/watch?v=QdplQJphUp0

Then watch this exercise to strengthen your back to return your quality of life.

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Fix Hunchback Posture. 3 levels of the Upper Back Roll Stretch for Recovery.

These 3 levels of this stretch change difficulty based on your intensity of pain.

Continue these as you strengthen our back with other exercises.

Here is another exercise for hunchback/poor posture:
http://www.euclidchiropracticinc.com/2258

Helping change your Health from the Inside Out.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Changing Your Health from the Inside Out.

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Standing Hamstring Stretch for a Strong Back

Usually a weak, painful back can be correlated with tight hamstrings (located behind your upper legs).  This exercise with help relax your hamstrings BEFORE starting back strength exercises.

Recovering from poor posture and/or back pain requires a game plan.  If you have pain during this stretch, before you start exercising please get checked by your local chiropractor to avoid causing an injury during any exercise.

Here are the specific steps for each position.

Position 1: On the wall.

    1. Move your feet 3 inches off the wall, keep your your hips, shoulders, head against the wall and hold a broomstick in front of you.  To set the curve in your back, place your fist behind your lower back. 

    2. Lower the broomstick down your legs only to where your lower back does not move. 

    3.  Stop.  Then slower return to the starting position, maintaining your lower back position.

If this feels comfortable, then go to position 2.

Position 2: Off the wall.

  1. Stand up straight, moving your weight to your heels.

  2. Slide the broomstick down your legs, keeping your lower back from moving (important).

  3. Stop where your hamstrings tighten, then return to the starting position without moving your lower back.

Continue this hamstring stretch until they feel relaxed as you move the broomstick down your legs.  Then you are ready to start these standing low back strength exercises (in the related articles below) for a strong back.

Every is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Change your Health from the Inside Out

Book Now:
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Improve your Poor Posture with the Reverse Fly Exercise

If you think you have poor posture and/or hunchback posture, here is a way to help fix it.  Here is a side view of this:

When the shoulders round forward and the upper back is hunched forward, the upper back weakens.  The Reverse Fly Exercise helps strengthen the upper back and shoulders by pulling your shoulder blades toward the spine.

Here are the steps to properly perform this exercise.  Start with a water bottle in each hand to start.

  1. Sit in with good posture. Then bend forward at the hips keeping your spine straight.  2. The starting position is having the arms relaxed on both sides.  Then raise your arms with a slight bend in the elbow to shoulder height.  Hold for 2 seconds, then return to starting position.  3. Repeat for 10 times total for the first time.  See how your upper back feels the next day.  Pain? Hold off and see your chiropractor.  Sore?  Continue with only 10 times daily.  Tight or no soreness? Add another 10 repetitions.

Continues this and start with related exercises below to begin improving your posture.  Routine exercises over a period of 4-6 weeks helps you change your habits.  Then the longer term effect will be improving your health to tolerate the stresses of your daily life.

Every is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Helping change your Health from the Inside Out

Book Now:
909-981-5666 or

On-Line

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Neck Motion Test for Pain

Normal Spinal Motion is necessary for a healthy spine.  Limited or painful neck motion is a sign of a muscle or nerve condition.  When testing your motion, sit in your normal position and start with looking straight ahead.  Here are the specific six degrees of motion of the neck.

Note: All motions should be full (where it feels tight), but not painful in the neck, shoulder or head.

Flexion:

Lower your head toward your body until the back of your neck feels tight.

Extension:

Tilt your head back to look up and feel tightness in the front of your neck.

Left Lateral Flexion:

Tilt your left ear to your left shoulder until the right side of your neck feels tight.

Right Lateral Flexion:

Tilt your right ear to your right shoulder until you feel tightness on the left side of your neck.

Left Rotation:

Look over your left shoulder until you feel tightness on your right neck/shoulder.

Right Rotation:

Look over your right shoulder until you feel tightness on your left neck/shoulder.

ALL MOTIONS shoulder be pain-free.  If there is ANY pain, that lasts more than two days please get checked out by a Chiropractor.  These specific doctors can do an examination and x-ray analysis to determine spine limitations to avoid joint, nerve and muscle damage.

Everyone is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Changing Your Health from the Inside Out.

Serving Upland, Claremont, Cucamonga, Ontario and surrounding communities.

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Modified Bridge for Back Strength

The 3 modifications of the bridge exercise.  When you can’t exercise standing or sitting, this is the next best thing.  Because this is a strength exercise, only perform this when you can move and stretch with no pain.

Here are the step:

Basic Bridge

  1. Sit on the floor and put your heels as close to your body as possible.

  2. Slowly lower your body to a flat position.

  3. Lift your hips by contracting your glutes (butt muscles) and hamstrings to a level even with your knees and shoulders, if possible.  Hold for 2 seconds, then lower to a flat position. Modification 1:

    1. Repeat step 3 in the basic bridge.

    2. Use your back muscles to raise one heel without shift your body weight.

    3. Hold for 2 seconds then lower to a flat position.

  4. Modification 2:

    1. Repeat step 3 in the basic bridge.

    2. Use your back muscles to raise your entire foot off the floor without shifting your body weight. 3. Hold for 2 seconds then lower to a flat position.

  5. Modification 3:

    1. Repeat step 3 in the basic bridge.

    2. Use your back muscles to raise and straighten your leg without shifting your body weight. 

    3. Hold for 2 seconds then lower to a flat position.

For each modification, raise and lower the left and right three times for 2 seconds to start .  Then add more time after the back feels stronger.  Your stronger back will give you confidence to move without injury, and improve your balance.

Every is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

Change your Health from the Inside Out

Book Now:
909-981-5666 or On-Line

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Check your Low Back Motion

Range of motion is part of a patient’s exam when a low back condition is expected.  Before coming to a doctor for help, you can check your own low back motion.  Here is how:

Stand up in a relaxed position.  If desired, use a stick for balance.  The 6 motions are normal if you can go to the minimum number of degrees AND is PAIN-FREE.

  1. Flexion2. Extension 3. Left Rotation 4. Right Rotation 5. Left Lateral Bending 6. Right Lateral Bending

If any of your motions are limited and/or painful get check for a spinal condition to prevent nerve, muscle and joint conditions.

Each person is at a unique state of health.

Call/book a free 20 minute consultation with either of the doctors, and see how to we can help you live a healthier life.

CHANGING health from the inside out.

Book Now:
909-981-5666 or On-line

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