All Posts in Category: posture exercises

Hip Flexor Stretch for Back Pain Relief. Euclid Chiropractic

bad-and-good-posture

Go directly to the video here. 

With poor sitting or standing posture the back the will hunch forward and become weak.  This will lead to tight hip muscles to balance out your posture (right image).

The Hip Flexor Stretch helps stretch our quadricep/thigh muscle that attaches to the front hips (left image).

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Here are the steps in this stretch:

  1. Lying on your back, let one leg hang over the edge.  This may be enough to stretch the hip and low back.

  2. If not, bring the hanging foot back and stick your toes down to hold the position.

  3. Hold for 30-60 seconds.

  4. Switch sides and repeat.

This stretch is loosen the thigh muscle at the hip and help stretch the low back.  Then adding other stretch and strengthening exercises WITH Chiropractic will correct your posture and your spine to return your health.

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Fix Hunchback Posture: 3 Best Exercises

Because we spend most of our day sitting, our posture can suffer.  This can lead to a hunchback posture.

This poor posture can lead to neck pain, back pain, nerve pain and other conditions.

Euclid Chiropractic exams posture and uses the latest x-ray imaging to look for structural spine problems to help correct posture. 

In addition stretching and strengthening exercises are included to return and maintain a better posture.

These 3 best exercises for hunchback posture are simple and can be done anywhere to fix poor posture.  Each link also has the specific steps to the exercise.

Intro. & Exercise #1: Reverse Right Angle Fly

Exercise #2: Pull Downs

Exercise #3: Mid Back Stretch

If any exercise causes pain, call/book a free 20 minute consultation with either of the doctors, and see how to we can help you live a healthier life.

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Hunchback Posture: Treatments and Exercise #1: Reverse Right Angle Fly

#1 Cause is slouched sitting.

The effects can be muscle, joint and nerve conditions.

Here is an x-ray of a hunched low back:

img_3014See how the spine over arches forward.  This will put undue pressure on the neck and low back causing those areas to become abnormal also.

This can be corrected overtime with Chiropractic adjustments and exercises.

Here is the first exercise to correct this:

Exercise Steps to increase middle back strength:  Reverse Right Angle Fly

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

  2. Bring the arms level with the shoulders and bend the elbows at the 90 degrees.

  3. Brings the arms in front of the body to touch the elbows.

  4. Then reverse the motion touch the wall with your elbows.

  5. Repeat 5-10 times and focus on bringing the shoulder blades together during this motion.

Along with Chiropractic adjustments, this exercise will help return and maintain good posture.

Everyone’s health is at a unique state.

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

Here is all 3 exercises for hunchback posture:

Fix Hunchback Posture: 3 Best Exercises

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Wall Squat Exercise for Low Back Posture Strength

 

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Part 2: Improve Sitting Posture: Low Back Stretches

In part 1, we introduced the causes of sitting posture and 2 simple upper back exercises.

Go to our post for the details.

Warning: Your body should be free of current injury before performing this exercise to avoid further injury.

In part 2, these 2 back stretches will relieve pain and tightness. Dr. Ratkovic walks through the positions, so you see how to do these exercises safely.

Stretch 1: Pillow/Low Back Stretch

1.Start with putting a pillow (approx. 6in. in width) on the floor for the middle back, and a pillow for your head 2 times the size as the back pillow.

2.Lying down on your back to with lower pillow on the middle back and the head pillow on the back of your head.

3. Adjust middle pillow size by tolerance.

4.Bend your knees for comfort.

Stretch 2: First Low Back Stretch

1.Start on your stomach, on your forearms.

2.Raise your ankles to low back comfort.

3.Keeping your knees together, bend to one side to your comfort.  Hold for 30 sec.

4.Bend to the other side again to comfort.  Hold for 30 sec.

5.Repeat steps 3 & 4 on each side three times.

Everyone’s health is unique.

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

Enjoy Health from the inside out.

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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.

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

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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.

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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

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Improve Posture in 6 Seconds by Upland Claremont Cucamonga Chiropractor

Click the pic for the full video:

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:

Each person is at a unique state of health.

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Broomstick Shoulder Stretch. Euclid Chiropractic

Go directly to the video here.

Poor posture can result in various muscle tightness and weakness.

The Broom Stretch will alleviate upper back, shoulder and neck tightness.

Make sure there is no pain is these areas before starting this exercise.

Action:

  1. Stand with good posture.  Hold the broom stick as wide as possible and straight in front.

  2. Bring the broomstick overhead, then behind you.

  3. Reverse the broomstick back to the front of the body.

  4. If steps 2 & 3 can not be performed, see modifications in the video.

Enjoy Health from the inside out.

Book Now:
909-981-5666

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Modified Squat Exercise for Back Strength. Euclid Chiropractic

Here is the link to the full video. 

Physical rehab of your low back has different stages. To avoid injury (or re-injury): start with an removal of any pain in the back or legs, stretch, then you can begin strengthening.

After starting with the wall and chair squat (see related articles below), this modified squat changes your body position through the movement to strengthen your back.

There are 2 levels of difficulty: High and Moderate

High Difficulty Level:

A. Here are the steps and positions

Position 1: Stand with good posture.

Position 2: Lower your body ONLY where you can keep your back straight.

Moderate Level of Difficulty: Using a chair. 

A. Here are the steps and positions.

Position 1

Position 2:

If you have any discomfort or pain with this exercise, immediately ice after and check with your chiropractor on your next visit.

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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 Extension.   This 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

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