All Posts in Category: posture exercises

Hip Mobility Stretch for Back Pain Relief. Euclid Chiropractic

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

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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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