Stretches and Exercises

A Special Exercise & Stretching Note from Dr. Salminen
We are very excited that you have reached the Rehabilitation Phase of your care. What an exciting time! This means that your muscles and ligaments have fully healed and your body is ready to strengthen the new balanced  position.

Do your exercises 6 times per week to maximize their potential. The benefits from doing the exercises and stretches are directly proportional to how consistent you are at doing them. In other words, if you don't do them you won't notice any benefits. You also won't hold your adjustment as long as people who do them consistently.

The best way to make them a part of your day is to schedule the same time each day to make them part of a routine. Studies have shown it takes 3 weeks of doing something new to make it a habit. Keep focused and hang in there until then.

We look forward to seeing your progress towards optimal health!

All Stretches:

Hold each position 10 seconds, 3 sets, 1 x day.  Repeat 6 days/week.
IMPORTANT! Don't ever force the stretch or exercise you are doing. Always start slowly to allow your body to get used to it. You are using your muscles and ligaments in a new position, therefore you may feel sore the next day.

All Exercises:

5 Reps, 3 sets, 1 time per day, 6 days per week.

Ex. Count 1,2,3,4,5 take a break (that equals one set), count another time 1,2,3,4,5 take a break (2nd set), and count one last time 1,2,3,4,5 (3rd set). You are then finished with that exercise.

STRETCHES:

Neck Stretch: Cervical Pillow
Sleep on back at least 20 -30 mins. per night on the pillow. If you can sleep on it throughout the night on your back, even better.

Neck Stretches:
Lean your neck to the side. Then lean your neck forward. Then lean your neck to the other side. Hold each position for 10 seconds.

Leg Stretches: Hamstring Stretch
Towel stretch: use a towel around the foot. Keep leg straight and pull leg towards your head. Remember to always breath out when you actually do the stretch.

This is another way to stretch the hamstring. As in the picture, left leg is straight, right leg bent inward. Lean forwards along the leg that is straight. Goal is to touch your forehead to the leg. Then you alternate sides.

Low Back and Hamstring Stretch: Downward Dog:
Start in a push up position with the hands directly under the shoulders. Without moving the hands and feet raise your hips into the air. Then focus on pushing your shoulders towards your heels and drive the heels towards the floor.

Shoulder Stretches: (Pectoralis stretch and anterior shoulder)
Stand in a doorway and grab just above your head on the door frame. Face your hips and shoulders forward and then step the leg  forward on the same side of the arm you are stretching. There are three positions: 1. Just above the head 2. Shoulder level 3. Just below shoulder level.

Shoulder Push:
Stand facing a wall with your hips and shoulders lined up with each other. Reach your elbow up just above shoulder level and place it against the wall. Once you are set lean your body forward and allow the shoulder to push backwards. There are three positions for this. 1. Just above shoulder 2. Level to Shoulder 3. Just Below Shoulder.

Shoulder Stretch: Lateral
Stand 1-2 feet next to a wall and place the hand flat on the wall above your head. Slowly lean against the wall and feel the stretch in your side and shoulder.

Spinal Stretches: Cow, Cat, & Child’s Pose
Position I: Chin Up, Breath IN, Let the tummy drop down and relax.
Position II: Tuck Chin to the Chest, Breath Out, Arch back up as high as possible.
Position III: Sit on your feet, touch the forehead to the ground, extend arms out straight, 3 normal breaths.

 
Cow Position

Cat Position

Child's Pose

Spinal Stretches: Low Back Twist
Allow the whole body to relax by taking 3 deep breathes in the stretching position.

Leg Stretches: Gluteus Stretch
One leg straight, the other is bent over the straight one. Pull your bent leg towards your body as you twist your body the opposite
direction.

IT Band Stretch:
Sit with one leg crossed under the other. Place the foot of the leg you want to stretch on the thigh of the opposite leg. Once you are in this position sit upright. Then gently apply pressure on the leg you are stretching at the knee. Push the knee directly downward. You will feel this stretch at the hip, outside of the leg, or at the knee.

Leg Stretches: Push the Wall (Calf)

1. Push up against the wall with your hands. One leg forward and bent and the other straight behind. The goal is to push the back foot flat against the floor and feel the stretch in the calf muscle.
2. Alternate to the other side.
3. Then do both calves at the same time.

Leg Stretches: Butterfly Stretch (Groin)
Put feet together and sit up as tall as possible. Pull feet in towards hips. Push down on legs with your elbows to get more stretch.

Back and Abs Stretch: The Cobra
Lay face down and then push up the upper body while looking up towards the ceiling. Remember to breath out when you are actually doing the stretch. (position 2)

Hip Flexor Stretch:
Stand with one leg in front of the other. Keep the hips and shoulders inline with each other the whole time. Bend the knee on the leg that is stepping forward, while keep the back foot flat on the floor. Once you feel the tension in the hip opposite to the forward leg, then drive or push the same hip forward to feel more stretch.

EXERCISES:

Rhomboid Exercises: Postural Exercise (The Band)
Start with arms forwards and straight. Make sure your chest is pushed upward toward the ceilling as to create good posture. Hold shoulders back and down to keep the shoulder in proper position. Breath in and then pull the hands along a 45 degree angle down and back. The band should start at the chest level and end up hitting your belt line/ stomach area at the end of the motion. Keep pulling until your arms can’t move backwards anymore. Squeeze between the shoulder blades. You want to feel the muscles working at the bottom of t he shoulder blade. (Not in the top of the shoulder blade or shoulders) Hold the end position for 5 seconds.

Shoulder Strengthening (Use a Band)
Step on a band with your foot. Hold the other end with your hand. Keeping your arm straight, extend the arm upward in four different directions: 1. Lateral 2. 45 degrees outward 3. Forward 4. 45 degrees inward across your chest. Make sure you maintain proper posture while doing this exercise. Keep your chest pushed upward and shoulders back at all times.

Rotator Cuff Exercises: (Internal and External Movements)
Fold up or roll up a towel and place it under your armpit. Attach one end of the band to a door knob or post. Standing next to the point where you attached the band rotate the hand from an outward position inward across the chest.

Bicep Exercise: Curls (Band)
Stand on the middle of a long piece of band material. Hold both ends of the band with your hands. Start in a hand down position and then keeping your hands facing forward contract the arms upward until they stop. Squeeze at the top for 1 second.

Tricep Exercise: Extensions (Band)
Stand on the end of a long piece of band material. Hold the other end of the band with your hand. Raise your elbow straight up into the sky with the elbow bent. While keeping the elbow in place, raise the hand up into the sky. Squeeze at the top and hold for 1 second.

Mid Back Exercise: Seated Roe: (Band)
While sitting on the floor with the legs extended straight in front of you, wrap a band around both feet. Reach your hands forward and grab the band with your arms fully extended. Sit straight up. While keep the elbows next to the body, pull your elbows backwards as far as you can pull.

Core Exercise: Side Raises (Core)
Lie on your side and prop up your upper body on top of your elbow. Place both your feet together and keep your whole body in a straight line. Raise your hip up into the air as high as you can push it.

Low Back Exercise: Superman
Lie on your stomach with your hands extended forward. In one motion raise both your arms and both your legs in the air.

Core Exercise: Plank (Core Strengthening)
Start in a push up position, but rest on your elbows instead of your hands. Hold this position. Your goal is to get to 2 minutes without a break.

Back and Abs Stretch: The Cobra
Lay face down and then push up the upper body while looking up towards the ceiling. Remember to breath out when you are actually doing the stretch. (position 2)

Leg Exercise: Standing Squat
Stand upright with your hands in front of you. While making sure your knee doesn’t go in front of you toe, lower your bottom down and back. (Squat) This does take balance and getting used to, so take it slow at first.

Leg Exercise: Staionary Lunge
Stand upright with one leg in front of you. Spread your feet about 3 feet a part. (The distance is different depending on how tall you are) While keeping your hips and shoulders in line pointing forward, lower you back knee towards the ground. Don't let it touch though. Your forward leg's knee should never go in front of your toe. Then push your body back up to the starting position. This takes balance so take it slow and steady until you get used to it.

Core Exercise: Hip Raise (Works your LB and Core)
Lie on you back and push your hips into the air as high as you can go. At the end of the motion, squeeze your buttocks. Then lower the hips back to the table and repeat.

Core Exercises: Ab Crunch (Arms in Front)
Reach your hands towards your knees. Keep a chin width distance between your chin and your chest. Keep your eyes focused on the ceiling. Slowly raise your head, then shoulders, then upper body up towards your knees. Remember to breath out when leaning forwards so you can go up as high as possible. Touch the top or front of your knee cap. Then slowly lower your body back down.

Oblique Abs are done the same way the regular Abs are done, but flop your knees to each side. The motion is the same. This works the outer part of the abdominal muscles.

Core Exercise: Mid Ab Raise
Lie on your back with your legs raised into the air. Try to keep your legs as straight as possible. Slowly lift your hips off the ground and push them straight up into the air.

Core Exercise: Lower Ab Raise
Lie on your back with your legs raised into the air. Now bend your legs to 90 degrees. While pushing your stomach downward into the ground, slowly lower the 90 degree legs until your heals just barely touch the ground. Then slowly bring them back up to the starting position.

Core Exercise: Sacral Sheer (Modified Scissor Kicks)
While on your back, put your legs in the position shown in the picture. Push your stomach downward toward the ground while you alternate slowly your legs back and forth. You may hear a clicking noise from your hips. This is ok. Make sure the leg that you straight goes 1 inch above the ground. Never let it actually touch the ground throughout the exercise.

Low Back Exercises: Stationary Cross Crawl
Support your body on opposite knee and arm. The other arm and leg are then lifted up and held for 1 second.  Do this on one side and then alternate to the other side.

Gluteal Leg Raises
Go on your hands and your knees. One leg at a time extend the leg backwards and up into the air. At the end of the motion squeeze your bottom and hold for 1 second. Then alternate to the other side.