All Posts in Category: posture exercises

Low Back Exercises w/ Posture. @Gibson April ’19 | Crooked Spine Show

Have a painful back does not feel good or look good.  When trying to find relief, start with looking for the cause through x-rays, MRI and/or muscle testing.  Once you find the cause and start to fix it, muscle and joints need to be addressed.  Pain will cause the muscle to tighten w/ weakness; these exercises will address help your back feel good and strong.

Highlights (podcast):

(2:45) Low back roll stretch.

(9:45) Same stretch and add knees toward shoulders.

(13:45) How and why to set posture first, then exercise.

(21:45) How to set your sitting posture.

(24:30) Squats for leg/back strength -wall to chair exercise.

(29:45) Back strength by modified standing squat.

(33:10) More strength exercises -the lunge.

(37:20) Start with posture, stretch, then strengthen routinely.

(43;35) Dr. Tony’s wrap.

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Middle Back Stretch. Door Jamb Exercise. Euclid Chiropractic Upland Claremont Cucamonga

Help relieve middle back pain with the Door Jamb Exercise.
1. Stand next to a door and hold the jamb with the fingers, thumb facing down.
2. Move your feet close to the bottom of the door to feel the stretch in your middle back.
3. Bring your opposite shoulder closer to the door by grasping your shoulder (see video).
4. Hold for 30 or more seconds.
5. Repeat on the opposite side.

It is recommended to the ice the area of pain after this exercise.

See our other posture exercise videos to relieve pain and stay strong:

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Upper Back Pain & Posture Relief. Wall Fly Stretch. Euclid Chiropractic

WATCH the full video. 

Need help with upper back/shoulder/neck pain? Hunchback posture?
This stretch will help!

During the stretch:
-Stand against a wall.
-Keep elbows tucked in.
-Pinch the shoulder blades together.

Start with holding the stretch for 5 secs, 5 times. Then increase the time by another 5 seconds as you build flexibility and strength; and see your posture improve.

Here are more Posture Exercises on YouTube

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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:
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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:

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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

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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

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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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909-981-5666 or

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