All Posts in Category: posture exercises

Shoulder Pain Relief Part 3: Treatment & Exercises by Upland Claremont Cucamonga Chiropractor

Poor Posture causes body pain and stress.  This can lead to upper back and shoulder weakness.

Here are the first 2 videos that allow you to start these exercises:

Should Pain Relief Part 1: The Exam

Shoulder Pain Relief Part 2: The X-Rays

When no pain is present, Chiropractic adjustments (to allow more spinal load during the motions) and these simple shoulder exercises will begin your recovery.

Action steps:

Stand against the wall with your heels, hips, shoulders and head (this video explains this):

First exercise: keep elbow against the wall and tucked into your side.  Turns arms out toward the wall, then back in.

my-movie-8

Second exercise: elbows level with the shoulders, with arms straight out.  Bring your arms up toward the wall, then down to the starting point.

img_2152-jpg

Third exercise: With hips against the wall move the feet forward one foot.  Also, angle your body 10 degrees off the wall.  Keeping the hand facing downward, raise the hands with elbows slightly bend to below shoulder height.  Hold for 1 second, then lower.

img_2153-jpg

With each exercise, only go as far as you can where it feels like a stretch.

Call/book a free 20 minute consultation with either of the doctors, and see how to we can help you live a healthier life.

909-981-5666 or on-line booking

Related Articles:

Intro. & Neck, Upper Body and Shoulder Stretch

Your Guide to Shoulder Pain Recovery

Read More

Improve Posture in 6 Seconds by Upland Claremont Cucamonga Chiropractor

Find out how to set up your proper posture quickly every time.

This will help you avoid back and neck pain BEFORE starting any exercise routine.

Action:

  1. Stand against the wall with your heels, hips, shoulders and head against the wall.

  2. Hold the position for 6-10 seconds against the wall to set it your posture.

  3. Holding the position, then take one step forward putting your weight on our heels.

There you go!  Now you ready to start your exercises with this better posture. 

Any questions or problems? Check with your Chiropractor for a posture exam.

Watch these results from our current patients:

Call/book a free 20 minute consultation with either of the doctors, and see how to we can help you live a healthier life.

Each person is at a unique state of health.

Book a Free Exam for muscle, nerve or joint concern to have a healthier life.

Book Now:
909-981-5666 or
on-line booking 

Related Articles:

Four Factors you Need to Know BEFORE Seeing a Chiropractor

Euclid Chiropractic Clinic asks, “What do YOU Believe?”

 

Read More

Part 4: Shaping up Sitting Posture: Low Back Strength Exercise

Your sitting and standing posture can be improve with exercises.  This video is part 4 of a series that starts with stretching then strengthening your low back and upper back.  This will improve your posture and compliment Chiropractic care when there is spinal alignment problems.

Here are the 2 exercises:

  1. Chair Squat

    1. Start with good standing posture (weight on your heels, chin & shoulders back).

    2. Holding your posture with hands on the chair, then bend your knees to your comfort.

    3. Repeat 2-5 times.

    4. Add more repetitions and bend your knees more when comfortable.

  2. Relaxed Plank Leg Raise

    1. Lying on your stomach, put your weight on your forearms to relax your back.

    2. Bend one knee to about 90 degrees.

    3. Raise the knee to contract the low back, hamstring and glute to your comfort.

    4. Hold for 5 seconds, then repeat with other leg.

    5. Perform exercise on each side 3-5 times, based on comfort.

Perform these exercises on a regular, daily BEFORE you have back pain.  Having the awareness allows you to keep your back strong.

Everyone’s health is at a unique state.

Euclid Chiropractic specializes in customizing simplistic routines for our patients. Enjoy a complimentary consultation and see you we can help you live a healthier, happier life.

Here is Part 1,2 and 3:
1.Intro and  2Upper Back/Neck Stretches
2.Two Low Back Stretches
3.Three Neck/Upper Back Strengthening Exercises

Read More

Part 3: Shaping Up Sitting Posture-3 Upper Back/Shoulder Exercises

When strengthen these muscles in our upper back, middle back and back of the shoulders, we improve our postural muscles.  Along with a healthy spine curving backward, strengthening these muscles will maintain a relaxed position reducing and resolving muscle pain, neuropathy, joint pain, disc problems, and preventing arthritis.

Remember to hold good posture for each exercise.

Steps for each exercise: 

  1. Lateral Posterior Deltoid ExtensionThis will strengthen the posterior deltoids and rhomboids.

    1. Keep elbows tucked into side, elbows at 90 degrees.

    2. Start with hands in front.

    3. Rotate your hands to the side and pull the shoulder blades in with comfortable tension.

  2. Vertical Posterior Deltoid Extension. This will isolate and strengthen the posterior deltoids.

    1. Upper arms level with the shoulders.

    2. Elbows bent at 90 degrees.

    3. Start with our hands forward, then rotate them back by contract the posterior deltoids.

    4. Go as far up until the shoulders tighten.

  3. Bent Over Reverse Fly. This will strengthen the upper trapezius and back of the neck.

    1. Lean forward 10 degrees.

    2. Start with your hands in front.

    3. Keep head still and form an arch with your hands to reach the level of the shoulders.

Start with low weights and 5 repetitions.  As you get comfortable, then increase the repetitions to 10, then increase the weight.

Only perform these exercises if your body if free of pain and nerve conditions.

Everyone’s health is at a unique state.

Enjoy a Complimentary consultation from our doctors and recover from nerve, spine, and muscle pain.

Book Now:

909-981-5666 or on-line

Connect with us:

YouTube

Instagram

Facebook

Know someone who needs this? Share with them through links below

Related Articles:

Your Guide to Shoulder Pain Recovery

Four Factors you Need to Know BEFORE Seeing a Chiropractor

Read More

Fixing Sitting Posture Part 1: Intro. & Upper Body Exercises

Poor Sitting Posture contributes to muscle pain, neuropathy, headaches and arthritis long-term.

In this video (part 1 of 4), Dr. Ratkovic explains how to correct sitting posture and demonstrates the Upper Trapezius Stretch and the Corner Stretch for the chest and shoulders.

Steps of the Stretches

  1. Upper Trap Stretch

    1. Start by sitting straight up.

    2. To stretch the left side, put your right hand behind your left ear and turn your head over the left shoulder.

    3. Relax your neck, so your right hand pulls the head toward your chest.

    4. Switch hands to stretch the right side.

  2. Front Shoulder/Chest Stretch

    1. Stand with good posture

    2. Hands should be at shoulder level

    3. Stand 2 feet away from corner of the wall with your hand on the wall

    4. While holding your posture, lean into the wall and hold.

Every person is at a unique level of health.

Euclid Chiropractic offers a complimentary consultation to evaluate your present posture and provide a custom workout for you.

Related Articles:

Three Phases of Care at Euclid Chiropractic

“My Pain-Relief Story”-May U. at Euclid Chiropractic

 

Read More
Call Now