All Posts in Category: posture exercises

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

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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 

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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

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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.

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Next: 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

Related Articles:

How to build your own workout routine – Jen Reviews

Forward Head Posture: Exam and Recovery

Not feeling better yet?  Not sure why?

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