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.
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.
Second exercise: elbows level with the shoulders, with arms straight out. Bring your arms up toward the wall, then down to the starting point.
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.
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.
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.
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:
Chair Squat
Start with good standing posture (weight on your heels, chin & shoulders back).
Holding your posture with hands on the chair, then bend your knees to your comfort.
Repeat 2-5 times.
Add more repetitions and bend your knees more when comfortable.
Relaxed Plank Leg Raise
Lying on your stomach, put your weight on your forearms to relax your back.
Bend one knee to about 90 degrees.
Raise the knee to contract the low back, hamstring and glute to your comfort.
Hold for 5 seconds, then repeat with other leg.
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.
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:
Lateral Posterior Deltoid Extension. This will strengthen the posterior deltoids and rhomboids.
Keep elbows tucked into side, elbows at 90 degrees.
Start with hands in front.
Rotate your hands to the side and pull the shoulder blades in with comfortable tension.
Vertical Posterior Deltoid Extension. This will isolate and strengthen the posterior deltoids.
Upper arms level with the shoulders.
Elbows bent at 90 degrees.
Start with our hands forward, then rotate them back by contract the posterior deltoids.
Go as far up until the shoulders tighten.
Bent Over Reverse Fly. This will strengthen the upper trapezius and back of the neck.
Lean forward 10 degrees.
Start with your hands in front.
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 exercisesif 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.
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
Upper Trap Stretch
Start by sitting straight up.
To stretch the left side, put your right hand behind your left ear and turn your head over the left shoulder.
Relax your neck, so your right hand pulls the head toward your chest.
Switch hands to stretch the right side.
Front Shoulder/Chest Stretch
Stand with good posture
Hands should be at shoulder level
Stand 2 feet away from corner of the wall with your hand on the wall
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.
This will strengthen the posterior deltoids and rhomboids.
This will isolate and strengthen the posterior deltoids.
This will strengthen the upper trapezius and back of the neck.
