All Posts in Category: posture exercises

Exercises to Help You Walk Pain-Free & Stay Strong. @Gibson May ’23. Crooked Spine Show

Walking is the most simple way to keep your whole body healthy…usually. Have an injury and poor posture can make walking painful, so you will naturally avoid this . This workshop will give you steps to self-assess your posture, gait, balance (and the muscles that control these). Then you can walk pain-free and build muscle with better posture to live a healthy quality of life.

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What are the causes of painful walking?  Ex: Trauma, surgery, balance, posture, etc.

Strategy to walking better:

* Assess spine, hip, knee/ankle alignment.

* Assess standing & walking posture. (Check feet, upper back)

Exercises to improve walking (in this order).

1. Seated Rolling Feet

2. Wall Leg Extensions

3. Wall Squats

4. Wall Hamstring/Back Stretch

5. Wall THIS way Then Wall Walking Exercise. Maintain rolling feet, head up.

*These modifications: A. Eye opens, Forward; then back B. Eyes closed forward; then back.

And find our other workshops to help you here–

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This Lunge Exercise for Better Balance, Stronger Back. Clip. Crooked Spine Show

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This is a modified forward lunge that is done in an upright posture.

Start by standing with good posture and even light weights in each hand. Maintain the exercises through the exercise. Here are the 4 steps:

  1. Take a step forward, then pause.

  2. As you keep your back straight lower your body slowly and place your forward knee on the floor; pause.

  3. Raise your body straight up; then pause again.

  4. Bring yourself back to a standing position.

Then repeat this exercise for the other leg. Remember the pause between each step and keeping good posture.

Related Exercises:

Are your Nerves Stressing You Out?

Best Back Exercises for Pain Relief and a Better Life.

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Leg Bent/Back Stretch

Watch the full video on Youtube

This stretch is safe and effective for low back pain, hip pain, sciatica, and more.

Derek at Life Performance Enhancement demos this stretch.

Here are the steps of this exercise:

  1. Lying on your back, bend both legs about 90 degrees.

  2. Cross one leg over the other.

  3. 3. Whichever is the top leg, bend to the opposite side.

Listen how to anchor your foot to get the total stretch in the video. 

Hold enough tension where you feel uncomfortable.

Recommended to hold for 30-60 seconds for the most benefit.

More videos to help your low back–

Low Back Roll Stretch

Two Best Low Back Strength Exercises

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Improve Walking, Balance Exercises. Bill demos. Euclid Chiropractic.

Here is the full video.

Bill demos these exercises that keep him out of the wheelchair and walker, while being more energetic at 93 year old. Along with the adjustment, Bill has better posture, balance, and strength walking with less pain.

In order:

1. Knee raises

2. walking with a pause

3. with eyes closed

4. eyes closed, and walking backward.

Understand when you feel off balance…GREAT!  You are training your brain and body to have better balance.

Related Article:

Proper Walking for Posture, Balance, Strength. @Brookdale Nov. ’18

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Shrug Exercise. For Neck, Shoulder Strength. Euclid Chiropractic

This link for the full video. 

Start this shrug exercise after feeling no pain in the neck, shoulders or upper traps. This will start to strengthen the muscles mentioned. Good form is the KEY to this strength exercise.

Here are the steps:

  1. Using a broom or water bottles (just to start), stand up straight with your head back.

2. Lift the water bottles or stick straight up while keeping your body and head still.

3. While perform exercise pinch your shoulder blades together.

After finishing the shrug exercise for the first few times, stretch your neck and upper traps by performing the Upper Trap Exercise. 

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Outside Hip Pain? This Stretch will Help. Derek at Life Performance Enhancement

This link to the full video. 

My colleague Derek Wohlers demos and talks you through the step-by-step of this exercise.

Listen how to place your foot to get the total stretch.

Hold enough tension where you feel uncomfortable.

Recommended to hold for 30-60 seconds for the most benefit.

Go to this full workshop to get exercises to help your torso, core and lower body-

Connect with Derek of Life Performance Enhancement-

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5 Better Back Exercises for your Home. Clips. Upland Claremont Cucamonga Chiropractor

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Can we keep our back strong at home? These exercises include 2 stretches, 2 posture checks and a strength exercise.

Doing these ROUTINELY will reduce pain and increase strength; then you can feel less stressed and sleep better. Bath towel, floor and wall space required; weights not needed.

Jump to the specific exercises:

Low Back Roll stretch exercise (1:13)

Lung Stretch for the back and hips (3:29)

Standing Posture Check (5:15)

Sitting Posture Check (8:02)

3 type of Squats for back strength (10:21)

Checkout our recent workshop for more exercises to Stay Healthy at Home-

Are here is our recent video for home exercise for neck pain relief–

Get this New Patient Offer to get help now:

Call Now: 909-981-5666✨ Upland, CA

Changing Your Health from the Inside Out.

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Stretch Your Neck and Shoulders. Upper Trap Exercise. Upland Claremont Cucamonga Chiropractor.

Watch the Full Video

This video explains

1. what injuries this exercise will helps. to perform the exercise.

Benefits include pain-free shoulders, neck, upper back; and better posture.

Checkout the full workshop to learn more exercises for your neck, upper back and shoulders-

Checkout our Exercise playlist on Youtube-


Upland, CA

Changing Your Health from the Inside Out.

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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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