All Posts in Category: Health Basics

Shoulder Pain Recovery: Part 3- Three Strength Exercises

Start these exercise AFTER:

  1. Any nerve, muscle and joint pain has been removed through Chiropractic care.
  2. Swelling and pain has been removed with full range of motion of the shoulder/upper back/neck.

Exercise #1: Side External Rotation

  1. Standing against the wall, keep elbows tucked into the sides and against the wall.
  2. With your hands in front, rotate them out toward the wall where it pulls on the front shoulder.
  3. Repeat 3-5 times to your comfort.

Exercise #2: Raised External Rotation

  1. Stand against the wall, keep elbows level with your shoulders.
  2. Starting hands level in front of the body, rotate the arms above your head.

Exercises #3: Lateral Raise

  1. Lean forward away from the wall about 10 degrees.
  2. Start with your elbows bent and arms relaxed in front.
  3. Raise arms to shoulder level while keeping body still.
  4. Repeat 3-5 times.

See Part 1: Shoulder Pain Relief Part 3: Treatment & Exercises

See Part 2: The X-ray Analysis

These exercises will strengthen the shoulders/upper back to help increase strength and improve posture. 

Everyone’s health is at a unique state.

Enjoy a complimentary consultation to understand how these doctors will help joint, muscle, nerve conditions to improve your posture and health.

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Hip Flexor Stretch for Back Pain Relief. Euclid Chiropractic

bad-and-good-posture

Go directly to the video here. 

With poor sitting or standing posture the back the will hunch forward and become weak.  This will lead to tight hip muscles to balance out your posture (right image).

The Hip Flexor Stretch helps stretch our quadricep/thigh muscle that attaches to the front hips (left image).

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Here are the steps in this stretch:

  1. Lying on your back, let one leg hang over the edge.  This may be enough to stretch the hip and low back.

  2. If not, bring the hanging foot back and stick your toes down to hold the position.

  3. Hold for 30-60 seconds.

  4. Switch sides and repeat.

This stretch is loosen the thigh muscle at the hip and help stretch the low back.  Then adding other stretch and strengthening exercises WITH Chiropractic will correct your posture and your spine to return your health.

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Mike-100% Neck Posture Recovery by Restoring Spine Curve

Mike told his story of recovery in testimonial. Here it is:
http://www.euclidchiropracticinc.com/?p=1254

Mike talks about having pain for 10+ years with no relief from medications and physical therapy.  The next step was possible surgery.

mike23-copyWhen coming to Euclid Chiropractic, Mike had an exam, took x-rays then had a report of his findings.  The doctors explained this x-ray with 23 mm of Forward Head Posture, narrow disc spacing and disc herniations; however, how we could fix it.  This could reduce Mike’s pain and restore his health.

 

 

 

 

 

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During Euclid Chiropractic care Mike’s pain slowly reduced, posture exercises were add, and normal fun activities are home were returned.  Here is Mike’s new x-rays after 3 months of care.  See how Mike’s neck is perfectly over the shoulders causing zero Forward Head Posture and healthier spinal disc.

 

 

 

 

Chiropractic care WORKS when any treatment comes from an x-ray analysis and incorporates posture exercises.  Based on scientific research by Chiropractic Biophysics it will take time to improve the spinal structure, then see permanent improvement in a patient’s health.  Then a patient will continue healthy habits to stay health.

Every person’s health is at a unique state.  Enjoy a Complimentary consultation from specialists and recover from nerve, spine, and muscle pain.

 

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Wall Squat Exercise for Low Back Posture Strength

To help recover from low back spine pain and poor posture, start with this exercise.

The wall squat gets your legs stronger first in the correct posture, while supporting your back.

ALWAYS start with good posture before performing exercises.  The wall squat helps set your posture.

Steps:

  1. Stand against the wall with your feet 12 inches away from the wall; hips, shoulders, head against the wall.

  2. While keeping your body/head against the wall, slide down the wall keeping your knees above your hips, or where you feel comfortable.

  3. Hold for 1 second, then slide back up.

Bonus: Hold the same posture, take one step forward, then repeat the squat while lowering ONLY wear you can hold the same posture.  If you cannot hold the posture then you have a weak back.

Every person’s body is at a different state of health.

Contact us and enjoy a free consultation if you have questions about this exercise, or if it is uncomfortable or painful.

Book Now:
909-981-5666 or
on-line booking 

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How to Stay Healthy WITHOUT Medications, Shots or Surgery

Quick video explains injury recovery and staying healthy through drug-free and surgery-free treatment.

Spinal motion (Chiropractic adjustments) and exercise are REQUIRED to keep you healthy.

Enjoy a Complimentary consultation from specialists to understand how to recover from nerve, spine, and muscle pain.

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Collin’s Case of Posture-Neck-Spine Pain Recovery

Watch Now

Because Collin stopped his exercise routine and his work requires sitting for long periods, his posture suffered. This lead to spine pain and neuropathies.

Watch how Collin’s Chiropractic treatment and exercises have epic results!

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

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Drug-free Spine Rehab: Quick X-ray Analysis -Duane

Know this simple way to read x-rays, BEFORE getting any treatment for your spine.

Duane had x-rays taken, then chiropractic treatment/spinal rehab with exercise.

Duane suffered from neuropathies causing pain in his neck down to his fingers.  He could not sleep from his pain.

Watch to see if he felt better AND how his x-rays improved.

Here is Duane’s testimonial:

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Fix Hunchback Posture Anywhere-Exercise #3: Mid Back Stretch

My Movie

Exercise #3 is a stretch that can be perform in your office or home. Using a simple pillow, you can relax the back that also relieves neck and low back pain.

Here are the steps:

  1. Fall over a pillow placed in the middle of your back.

  2. Starting for 2 minutes, fold your hands in front of your body.

  3. Then for another 2 minutes, raise your arms overhead.

  4. Adjust the pillow size and the time based on tolerance.

Every person is at a unique state of health.

Enjoy a complimentary exam for these specialist to live a healthier, pain-free life.

Enjoy health from the inside out.

 Here is all 3 exercises for hunchback posture:

Fix Hunchback Posture: 3 Best Exercises

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Fix Hunchback Posture Anywhere-Exercise#2

In our first video, we explain how to diagnose hunchback posture, different treatments and exercise #1.
Fix Hunchback Posture: Treatments and Exercise #1

This second exercise can be performed anywhere, even when wearing a tie (see video).

Exercise Steps:

  1. Go on your knees and hands.  Set your posture with your head relaxed.

  2. Reach in front of you with one arm, level with your body.

  3. Pull your arm back, so your elbow touches your side as your shoulder blade moves in.

  4. Extend arm out in front to return to your starting point, and open the shoulder blade.

Everyone’s body 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.

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Hunchback Posture: Treatments and Exercise #1: Reverse Right Angle Fly

#1 Cause is slouched sitting.

The effects can be muscle, joint and nerve conditions.

Here is an x-ray of a hunched low back:

img_3014See how the spine over arches forward.  This will put undue pressure on the neck and low back causing those areas to become abnormal also.

This can be corrected overtime with Chiropractic adjustments and exercises.

Here is the first exercise to correct this:

Exercise Steps to increase middle back strength:  Reverse Right Angle Fly

  1. Stand against the wall with your heels, hips, shoulder and head.

  2. Bring the arms level with the shoulders and bend the elbows at the 90 degrees.

  3. Brings the arms in front of the body to touch the elbows.

  4. Then reverse the motion touch the wall with your elbows.

  5. Repeat 5-10 times and focus on bringing the shoulder blades together during this motion.

Along with Chiropractic adjustments, this exercise will help return and maintain good posture.

Everyone’s health is at a unique state.

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

Here is all 3 exercises for hunchback posture:

Fix Hunchback Posture: 3 Best Exercises

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