Home Exercise Library
Perform your daily routines assigned by your Chiropractor.
Neck
Cervical Retraction (Chin Tuck)
Freq: 2x daily
Reps: 10 repetitions, hold 5s
Instructions:
- 1Sit or stand tall looking straight ahead.
- 2Slowly glide your chin straight back, as if making a double chin (do not tilt head down).
- 3Hold for 5 seconds, then relax back to neutral.
Video Demonstration30s video showing form and tempo
Posture
Wall Angel Posture Alignment
Freq: 1x daily
Reps: 12 repetitions
Instructions:
- 1Stand with head, upper back, and buttocks flat against a wall. Feet 6 inches out.
- 2Place arms against the wall at 90 degrees, elbows and back of hands touching the wall.
- 3Slowly slide arms up and down in a 'snow angel' motion without letting parts leave the wall.
Video Demonstration30s video showing form and tempo
Lower Back
Cat-Cow Flexion
Freq: 2x daily
Reps: 15 cycles
Instructions:
- 1Start on hands and knees with a neutral spine.
- 2Inhale and drop your stomach towards the floor, lifting your head and chest (Cow).
- 3Exhale and arch your back up towards the ceiling, pulling chin to chest (Cat).
Video Demonstration30s video showing form and tempo
Core
Prone Core Plank
Freq: 1x daily
Reps: 3 sets, 30s holds
Instructions:
- 1Rest weight on forearms and toes, body in a straight line from head to heels.
- 2Engage your abdominal muscles, glutes, and thighs. Do not let hips sag.
- 3Breathe steadily and hold for 30 seconds.
Video Demonstration30s video showing form and tempo