All Posts in Category: posture exercises

Upper Trapezius Stretch for Neck, Headaches, Shoulder Relief by Upland Claremont Cucamonga Chiropractor

This muscle tightens as a results of poor posture, shoulder injuries, neck conditions and headaches.

This stretch loosens the muscle between the neck and the shoulder.

These are the steps of this exercise:

1. Start by putting your hand behind your ear, turning head toward the same side. let your head fall toward your body.

2. Let your head fall toward your body.  Start with holding for 30 seconds.

3. Repeat for the opposite side.

Overtime this stretch (with chiropractic care and other exercises) will reduce symptoms of pain, neuropathy, and correct posture.

Related Articles:

Forward Head Posture: Exam and Recovery

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Kneeling Lunge Stretch for Back Pain Relief by Upland Claremont Cucamonga Chiropractor

Stretching is important to loosen muscles.  The front of the hip can tighten with long periods of sitting and poor posture.

When these hip flexors tighten the lower back can become weak and painful.  Then getting out of bed, chair or your car can cause a real fear of injury.

The kneeling lung stretch starts your recovery.  Use a towel to support the lower knee provides comfort.

1. Keeping your back straight, kneel on one knee.  This will be the front hip that will be stretched.  Then place your other foot flat in front of you at 90 degrees.

2. Holding your body in good posture, slide forward.

You will feel a stretch in the front of your lower leg.  Do not push any further.  Start with holding for 30 seconds, then increase time with lower back and hip pain.

3. Switch sides and repeat.  Ice. if recommended.

This exercise can relax your back and hips to allow pain-free motion.

Related Articles:

Hip Flexor Stretch for a Stronger Back

Chair Squat for Back Strength/Posture

Fix Back Pain. What to Expect.

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Better Sleeping for a Better Back, Pain Relief by Upland Claremont Cucamonga Chiropractor

“I wake up and by back is sore and painful.” A common problem for people.  Here is the simple fix.

Most side sleepers look like this:

By being in the fetal position, the back and neck muscles and spine stay under tension, so you stay stressed.  This reduces circulation to the muscles to make them sore/painful.

A simple step to relax the muscles is shifting your top leg behind you. This allows your back to straighten relaxing spine and muscles of the back. 

The you can enjoy a restful sleep to feel recharged the next day.?

Thanks Taylor!

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Related Article:

Fix Back Pain. What to Expect.

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Balance Exercise for Back and Neck Pain Relief by Upland Claremont Cucamonga Chiropractor

Getting help for pain with a chiropractor will give you a different treatment than your medical doctor.

Instead of medications your chiropractor may prescribe home exercises (with chiropractic care) for relief and full recovery to your normal health.

To get better balance start with 2 things: improving posture and better joint motion. This is another post, and both get your joints to stay relaxed to shift your center of gravity easier when you move.

Then this exercise will help you keep improving your balance and strength:

  1. Stand up straight.2. Touch the wall with 2 fingers, and walk with your head up. 3. Turn around then perform step 2 with eyes closed. 4. Repeat step 2 with eyes open heel-to-toe. Bonus: with your eyes closed.

This Balance Exercise will help you train your mind and body to keep balance; prevent falls/injuries.

Maintain a good posture and strong muscles will help you in a better state of health.

Here is the full video explaining the exercises needed to recovery and keep your balance:

Regaining your Balance Talk @Gibson Jan. ’18

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Related Article:

Forward Head Posture: Exam and Recovery

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Plank Exercise for Back & Core Strength

It is common advice that you need to strengthen your abdominals to have a strong back…correct!

The plank exercise allows you to do both.  The variations allow you to start with leg or other injuries until you get to more advance plank variations.

Here are the step-by-steps in each variation.  Go to next variation when you can hold at least 30 seconds.

Phase 1: On your knees and straight arms.

Phase 2: Straighten legs to hold the plank position.

Phase 3: Drop to your elbows.

Phase 4: Raise one leg.

These variations of the plank will help you build core and back strength without movement.  A great exercise at anytime.  Go to our other exercises on our YouTube channel playlist.

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Related Exercises:

Stop Chronic Pain Relief through Medications: Your Alternative

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The Modified Chair Squat Exercise to Build Back Strength

Looking to improve your back strength?  Here is a great exercise to also help your posture.  Then sitting for long periods or having a job then requires bending/lifting, will not make you anxious.

The goal here is to train your body in a good posture position.  Start with standing again a wall and checking your posture with the 6 Second Posture Check.

Then start changing improving your posture with The Wall Squat.

Here are the steps:

  1. Start with a few wall squats to remember the straight position with movement.

  2. Then standing at the back of a chair.

  3. Normal Squat: start with lowering your body, and allow your body to naturally allow your tailbone to stick out.

  4. Now perform the Modified Chair Squat by keeping tailbone tucked in, keeping your back straight.

  5. Bend down only enough maintain this posture.

  6. Repeat this 4-5 times.  Increase number of repetitions as strength improves.

Recovery from back pain can be done naturally by a chiropractor.  He or she can help guide in improving your health by adjustments, therapy and rehab exercises.  Then continuing this and other exercises builds strength, improve posture and tolerate the stress of your daily lives.

Then enjoy Health from the inside out.

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Related Articles:

How Chiropractic Helps you Relax and Reduce Stress

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Low Back Roll Exercise for Pain Relief and Improved Posture

When looking to recover from back pain and/or poor posture, this exercise should be your first.  After an examination and x-rays to rule out neuropathy or disc conditions, this stretch loosens the lower back as you relax lying down.  Then the muscles relax allowing a deeper ligament stretch of the spine.

Starting with a rolled up back towel, here are the steps:

  1. Place our rolled towel at our lower back, and lye down flat.

  2. With your legs straight, hold position for 1 minute.

  3. Now bend your knees and keep your feet flat and relaxed.

  4. Hold for one minute.

  5. Ice the low back after, if recommended by your chiropractor.

When comfortable add a second towel to the roll and/or add time to your stretch in position 1 or 2, as recommended by your chiropractor.

With chiropractic treatment continue your low back recovery by adding other stretches, then strength exercises for full spinal recovery and more tolerance against your daily stress.

Related Exercises:

Anterior Hip Stretch to Fix Poor Posture/Chronic Low Back

 

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Your First Low Back Strength Exercise. The Kick Back by Upland Claremont Cucamonga Chiropactor

Suffering from long-term, chronic back pain can limit your ability to move because of the fear of more pain.  This will cause your back to become weak and tight.  Even neuropathy.

Recovery from a painful back can start here.  Try this exercise to start building a stronger back??.  See Video⬆⬆

Related Articles/Video:

6 Second Posture Check

Fixing Your Back Pain. What to Expect.

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Fix Hunchback Posture. 3 levels of the Upper Back Roll Stretch for Recovery.

These 3 levels of this stretch change difficulty based on your intensity of pain.

Continue these as you strengthen our back with other exercises.

Here is another exercise for hunchback/poor posture:
http://www.euclidchiropracticinc.com/2258

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Standing Hamstring Stretch for a Strong Back

Usually a weak, painful back can be correlated with tight hamstrings (located behind your upper legs).  This exercise with help relax your hamstrings BEFORE starting back strength exercises.

Recovering from poor posture and/or back pain requires a game plan.  If you have pain during this stretch, before you start exercising please get checked by your local chiropractor to avoid causing an injury during any exercise.

Here are the specific steps for each position.

Position 1: On the wall.

    1. Move your feet 3 inches off the wall, keep your your hips, shoulders, head against the wall and hold a broomstick in front of you.  To set the curve in your back, place your fist behind your lower back. 

    2. Lower the broomstick down your legs only to where your lower back does not move. 

    3.  Stop.  Then slower return to the starting position, maintaining your lower back position.

If this feels comfortable, then go to position 2.

Position 2: Off the wall.

  1. Stand up straight, moving your weight to your heels.

  2. Slide the broomstick down your legs, keeping your lower back from moving (important).

  3. Stop where your hamstrings tighten, then return to the starting position without moving your lower back.

Continue this hamstring stretch until they feel relaxed as you move the broomstick down your legs.  Then you are ready to start these standing low back strength exercises (in the related articles below) for a strong back.

Every is at a unique state of health.

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

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Related Articles:

Modified Lunge Exercise for Back Posture Strength

Modified Bridge for Back Strength

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