All Posts in Category: posture exercises

The 2 BEST Low Back Stretches for You | Upland Claremont Cucamonga Chiropractor

The 2 BEST Low Back Stretches:

  1. First Low Back Stretch

  2. Low Back Roll Stretch

Back pain is no joke.  By the age of 30, about 75% of the population has experienced back pain.  So what is your plan WHEN you get back pain?

Pain (especially lasting 3-4 days with the same intensity) around your back or neck, should not be taken lightly.  It can be a sign of something wrong inside your body; a spinal joint irritation, spinal disc herniation or bulge or nerve irritation.

Instead of following your medical doctor’s advice, why not find out if there is an underlying problem?

Check with your local chiropractor.  They can do a detailed exam and x-rays of your spine to let you know if you need to fix the problem causing pain.

Chiropractic adjustments reduce pain, headaches, neuropathy by releasing spinal joint pressure.  This allows the nerve to relax, the disc to heal and the spinal joint to stay loose.  Then the root problem causing the pain is fix (not just covered up with medication).

Then your chiropractor can guide you in specific stretches first (like the ones in the video), and strength building exercises (below) to keep your spine fixed.

This will keep your body healthy to tolerate the stress of your daily life.

Related article:

Wall Squat Exercise for Low Back Posture Strength

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Shoulder Wall Rise Exercise to Help Shoulder/Neck Pain & Posture with Upland Claremont Cucamonga Chiropractor

When dealing with chronic pain your posture can suffer.  Here is a way to fix it.

Sometimes a shoulder, neck, back injury can change your posture.  Especially when the initial injury heals with no pain.

When your posture changes over a long period of time, your spine/shoulders can start to stiffen. This can lean to weakness and chronic pain.  Unknown to you, your posture can change.

Starting rehabilitation:

Reduce the pain to a tightness.  Then start stretching to improve your posture.

NEVER start strength building in a poor posture position.  This will make you worse!

With our other stretches, use this Shoulder Wall Rise Exercise to stretch in the right direction.

Most people will start in this posture:

The goal is to get your head, shoulders and arms again the wall like this:

To perform the stretch start in the position above.  Then raise your arms to touch your hands:

Continue to slide along the wall five to ten times (or recommended by your chiropractor) to stretch and improve your posture.

This will help you stand up straight, bring your shoulders back.  Then add these exercises to build strength in your upper back and shoulders:

  1. 3 Shoulders Exercise

  2. Improve your Poor Posture with the Reverse Fly Exercise

Related article:

Does Improved Posture Make You Happier? Here’s The Science -by Freya Guerra

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Full Body Stretch by Cat, Cow Exercise at Upland Claremont Cucamonga Chiropractor

Having tightness in your body can progress to pain.  The cat, cow exercise is a general body stretch that can start to relax your body to feel better.  And help you know where your body needs some help.

Start in the neutral position.  Keeping your body straight as Destiny demonstrate:

Position 2: Cat Pose starts with extending your back above you, stretching your neck to your lower back.  You should feel a stretch, but no pain.  If so, stop.  Hold for 15-30 seconds in this position, or your doctor’s recommendation.

Position 3: Cow Pose pushes the stomach toward the floor. Holding the position, check for body tightness. Hold for 15-30 seconds, or doctor recommended.

If you have tightness in the neck/upper back, start this exercise next⤵

Pillow/Roll Upper Back Stretch

Or tightness in the lower back or hips, start this exercise⤵

Low Back Roll Stretch

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Pigeon Pose Stretch for Back and Sciatica Pain by Upland Claremont Cucamonga Chiropractor

Sciatica pain comes from a low back spinal disc herniation.  This makes (usually one side) the hip and leg painful, weak, numb or burn.

After this nerve pain has reduced to a feeling of tightness, then stretching can begin.  This will continue relief.  Note: a stretch should NEVER be painful.  This can lead to re-injury of the area.  In this case reactivate the sciatic nerve pain.

The pigeon pose stretch is not be tried right after recovery.  Start with steps one and two (see video above).

After these early steps feel like a stretch (not a pain), then the pigeon pose alternative positions can be effective in relaxing the muscles tightened from back and sciatic nerve pain.

Here is another good example of a full pigeon pose.

Related Article:

Hear the Pops Up Close. Chiropractic Adjustment Relief

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Fix Knee Pain. Simple Exercise. By Upland Claremont Cucamonga Chiropractor

Long standing knee pain can cause secondary problems in the back, foot or posture.  Fixing knee pain as early as possible gets your whole body healthy.

This exercise will improve the common part of the knee to cause pain: the inside.  This is where the VMO (vastus medialis obliquis) muscle attaches.

With consistent walking or exercising, the outside of the upper leg muscle (T.F.L.) tightens causing an an imbalance at the knee.  The tightness of the TFL muscle weakens the inside VMO causing the knee pain.

This exercise helps return the balance by strengthening the inside knee.

Here are the steps:

  1. Position yourself on the edge of a table or bench where your legs will hang. or at the gym, on this machine. 

  2. Extend your leg out to lockout the knee with your foot turned OUT.  hold for a second, then return to the starting position.  Repeat 5-10 times as recommended by your chiropractor.

  3. As you improve build more muscle at the inside of the knee by using the machine with weights

This simple exercise will relieve your knee pain, build strength and improve your posture.

Related Exercise:

Modified Lunge Exercise for Back Posture Strength

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Corner Stretch to Fix Forward Rounded Shoulders by this Exercise by Upland Claremont Cucamonga Chiropractor

Back, neck, and shoulder pain can be caused by forward rounded shoulders and poor posture.

This exercise can help fix this, and reduce the pain.

The detailed steps:

  1. Stand in the corner of a wall: 2. Change your times as you improve. 3. Then you can have better posture.

Thanks Destiny!

Similar exercises for overall body flexibility and strength can be found on my friends site:

Sports Fitness Advisor.  Here they are

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Forward Head Posture: Exam and Recovery

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Upper Trapezius Stretch for Neck, Headaches, Shoulder Relief by Upland Claremont Cucamonga Chiropractor

This muscle tightens as a results of poor posture, shoulder injuries, neck conditions and headaches.

This stretch loosens the muscle between the neck and the shoulder.

These are the steps of this exercise:

1. Start by putting your hand behind your ear, turning head toward the same side. let your head fall toward your body.

2. Let your head fall toward your body.  Start with holding for 30 seconds.

3. Repeat for the opposite side.

Overtime this stretch (with chiropractic care and other exercises) will reduce symptoms of pain, neuropathy, and correct posture.

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Forward Head Posture: Exam and Recovery

Knowing your Local Chiropractor

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Kneeling Lunge Stretch for Back Pain Relief by Upland Claremont Cucamonga Chiropractor

Stretching is important to loosen muscles.  The front of the hip can tighten with long periods of sitting and poor posture.

When these hip flexors tighten the lower back can become weak and painful.  Then getting out of bed, chair or your car can cause a real fear of injury.

The kneeling lung stretch starts your recovery.  Use a towel to support the lower knee provides comfort.

1. Keeping your back straight, kneel on one knee.  This will be the front hip that will be stretched.  Then place your other foot flat in front of you at 90 degrees.

2. Holding your body in good posture, slide forward.

You will feel a stretch in the front of your lower leg.  Do not push any further.  Start with holding for 30 seconds, then increase time with lower back and hip pain.

3. Switch sides and repeat.  Ice. if recommended.

This exercise can relax your back and hips to allow pain-free motion.

Related Articles:

Hip Flexor Stretch for a Stronger Back

Chair Squat for Back Strength/Posture

Fix Back Pain. What to Expect.

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Better Sleeping for a Better Back, Pain Relief by Upland Claremont Cucamonga Chiropractor

“I wake up and by back is sore and painful.” A common problem for people.  Here is the simple fix.

Most side sleepers look like this:

By being in the fetal position, the back and neck muscles and spine stay under tension, so you stay stressed.  This reduces circulation to the muscles to make them sore/painful.

A simple step to relax the muscles is shifting your top leg behind you.  This allows your back to straighten relaxing spine and muscles of the back. 

The you can enjoy a restful sleep to feel recharged the next day.😄

Thanks Taylor!

This did not work for you?😧

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Fix Back Pain. What to Expect.

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Balance Exercise for Back and Neck Pain Relief by Upland Claremont Cucamonga Chiropractor

Getting help for pain with a chiropractor will give you a different treatment than your medical doctor.

Instead of medications your chiropractor may prescribe home exercises (with chiropractic care) for relief and full recovery to your normal health.

To get better balance start with 2 things: improving posture and better joint motion. This is another post, and both get your joints to stay relaxed to shift your center of gravity easier when you move.

Then this exercise will help you keep improving your balance and strength:

  1. Stand up straight.2. Touch the wall with 2 fingers, and walk with your head up. 3. Turn around then perform step 2 with eyes closed.  4. Repeat step 2 with eyes open heel-to-toe. Bonus: with your eyes closed.

This Balance Exercise will help you train your mind and body to keep balance; prevent falls/injuries.

Maintain a good posture and strong muscles will help you in a better state of health.

Here is the full video explaining the exercises needed to recovery and keep your balance:

Regaining your Balance Talk @Gibson Jan. ’18

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Related Article:

Forward Head Posture: Exam and Recovery

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