All Posts in Category: posture exercises

Best Shoulder Recovery Exercises

You want to rehab a shoulder injury as soon as possible. If not, it can freeze in a bad position to limit motion, cause pain, arthritis and destroy your posture.

Before starting motion with your shoulder, check your posture to make sure you exercise in a good position.  Then start with stretches first by causing enough tension without causing pain.  Then add in strength exercises with simple weights to improve strength.

Start you rehab in this order:

Posture Check:

Corner Stretch for Rounded Shoulders

Broomstick Stretch:

3 Shoulder Exercises for Shoulders

Wall Push up

These exercises will stretch, then strengthen your shoulder to keep it pain-free.  The bonus is your posture will improve to tolerate the physical and static (such as sitting or standing) stresses of your day to keep you strong and relaxed.

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Learn to Get Up from the Floor Safely. Herman’s attempts. Euclid Chiropractic patient.

Rev. Herman is my blind videographer (I know not the best choice) who scared me today.
As you can see, his move to getting up takes a little practice.

Here are the steps:
1. However you end up on the ground, get to a seated position.
2. Rest one leg on the floor and slightly bend the same knee.
3. Bring the other foot behind you, so that knee is rest on the floor.
4. Lean forward, putting both palms in front of you.
5. Bring your front leg behind you, so you end on both knees.
6. Bring your knees close to your chest.
7. In one move shift your weight from your hands to your feet and stand up.

Herman (the ballerina he is) did steps 5-7 in one move.
Not recommended!

These steps require good balance and leg strength.
Start next to steady table or chair, progress next to a wall, then in the center of the room to avoid injury.

Use this exercise to improve your leg strength and balance:
https://youtu.be/g2uO354jeDQ
?Upland, CA

Changing Your Health from the Inside Out.

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Hip, Back, Leg Pain Relief. Figure Four Stretch. Clip from Crooked Spine Show

This stretch helps relieve tightness/pain and improves your balance.

Here are the steps:
1. While seated, cross your ankle over the opposite leg.
2. Interlock your fingers and either over or under your knee.
3. Pull your knee to your opposite shoulder with enough tensions to feel the stretch.
4. Hold stretch for 10-15 seconds. Repeat 3-4 times.
5. Repeat steps 1-4 for the opposite hip.

See our other stretches to improve your balance and strength:
http://bit.ly/2OVF4YJ
?

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Back Pain Relief Stretch Exercise | Upland Claremont Cucamonga Chiropractor

This exercise helps you stretch the muscles below your Low back to help overall muscle strength and flexibility.

When lying down you’re able to relax your muscles more to get more of a stretch and be more effective for blood flow and circulation in repair.

Lye on your back, and let’s go right to three steps.

  1. Bring your left leg straight up toward your body, and hold it with one or two hands.

  2. Then bring that leg crossed the body can hold it with the opposite arm of that leg.

  3. Then bring that same leg outside of your body holding it with the same arm as leg.

Switch sides and repeat. Hold each position for starting at 30 seconds, then build up to a minute.

With any stretch tightness is OK, but avoid pain. Then ice afterwards your lower back to make sure there’s no soreness or pain later.

Progress two other exercises for the lower back when pain in your back is gone in legs feel loose.

Related Videos:

2 Best Low Back Stretches

Discover how Chiropractic can help you (Video).

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Back Pain Relief Stretch. Modified Cobra | Upland Claremont Cucamonga

Do you have back pain after sitting or standing for long periods of time?

Then this back stretch might be for you.

Because of our daily lives, posture can suffer without us even knowing it.

Then you start having back pain on and off.

The three positions of this modified Cobra stretch will help you slowly loosen your back to relieve pain.

Position 1: lie flat on your stomach with your forehead on the back of your hands.

Position 2: raise your head and upper back, So the weight is on your forearms.

Position 3: fully raise your head and back into extension and lock out your elbows to put all the weight on your palms.

Hold the position for 30 seconds to one minute. Then continue through positions 1,2 then 3 if you experience no back pain.

Then it is usually recommended to ice afterwards depending on your chiropractor’s advice.

Related article:

The plank back strengthening exercise

Discover how Chiropractic can help you (Video).

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Lower Stress/Relax. How to Practice Mindfulness with Michelle at Upland Cucamonga Chiropractor

There are many ways to relax.  Exercise, music, mediation to name a few.

To help our bodies and mind relax before or after a stressful day, practicing mindfulness like Michelle demonstrates today can take you less than five minutes.

Step one: find a quiet place. Prevent yourself from me distracted from your phone, TV or people around you.

Step two: place your body in relaxed position.  Here Michelle is sitting up with legs crossed.  Other examples are lying flat on your back, or reclining in a seat.

Step three: Start rhythmic deep breathing. Begin by inhaling deeply through your nose; then hold for 1-3 seconds. Exhale completely through your mouth.  Repeat this 4-5 times until you feel your mind and body relax.

Step four: start moving your neck in each direction when you inhale, then return to your relaxed upon exhalation.

From our previous talk with Dr. Louise Kelly, practicing this type mindfulness is most effective when done daily, even for just two to five minutes.

Then starting or ending your day in a relaxed state helps your body tolerate the stressors of our everyday life.

This will lower your risk of health conditions caused by stress.

Watch Michelle’s “Thoughtful Thursday” videos on Facebook to learn more about Mindfulness and stress relief.

Related Article:

Decelerate to Go Fast

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Step Back One-Leg Lunge for Balance, Strength | Upland Claremont Cucamonga Chiropractor

Recovering from back pain or hip pain can cause your body to be not be in balance.

So our first step before adding strength exercises is to recover balance from left to right & front the back of each side of our body.

This will avoid re-injury and improve balance and posture.

This modified reverse lunge focuses on strengthening the weaker side of your low back, hip, glute, or hamstring in the proper standing posture position.

Then performing balanced exercises such as walking, squats, or regular lunges will be effective to strengthen your overall body, in balance.

Related article:

Two Best Low Back Strength Exercises for You

Discover how Chiropractic can help you (Video).

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Neck Pain? Two Best Recovery STRETCHES by Upland Claremont Cucamonga Chiropractor

The 2 stretches in detail:

Upper Trapezius Stretch

https://youtu.be/llg3kow10ao

Neck Roll/Pillow Stretch

https://youtu.be/2qYen1izoxA

Everyday.  Neck pain, tightness.  And it goes to my upper back and shoulders.

Took some medications; no help.

My doctor also gave me stronger medications; still no help.

What do I do next?

Start these and see if they help?

The times to hold the stretch will very from 30 seconds to a minute.  You want to HOLD the stretch to improve your ligament (not muscle) flexibility will help your joint motion to even help the nerves.  This can be the root problem causing the muscle tightness.

Still not working?  See a chiropractor.  Get an exam and X-rays (if necessary) to see if your spine can be the cause of your pain.

Then chiropractic adjustments can help you.

Related Article:

Watch, Hear the Cracks and Pops 

Discover how Chiropractic can help you (Video).

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Two Best Low Back Strength Exercises for You | Upland Claremont Cucamonga Chiropractor

Back pain is common from poor posture, especially from long periods of sitting.

Poor sitting posture straighten the back muscles and weakens your abdominal muscles and front hips.  Over time this can change your low back spine to straighten also causing a loss of the normal curve.

When this occurs the low back spinal joint motion stops, then (like wearing a brace long-term) will cause the muscles to shrink -called atrophy.  This causes you to feel pain and weakness, especially when going from a sitting to a standing position.

After you can stretch your back muscles to a normal position (See this post), then try these exercises to build muscle and reduce pain.

  1. Wall Squat 

  2. Kick Back

When starting these exercises, stop if any pain during the exercise.  Remember to ice after exercise for continued healing.  See the videos for details.

Related Article:

The 2 BEST Low Back Stretches for You

Discover how Chiropractic can help you (Video).

Book Now:
909-981-5666 or

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