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Stamford Chiropractor | Stamford chiropractic care | CT | Therapeutic Exercise

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Dr. Reuben Malkiel
970 Summer Street
Stamford, CT 06905
T: 203.348.0123
F: 203.348.5678

Therapeutic Exercises

Here are some of the MANY exercises used in our facility. They are safe for you to try at home, for everyday stretching after a long day at work!
If ANY of these exercises cause dizziness, fainting or loss of balance stop the exercises immediately and contact your doctor.

 
Stamford Chiropractor | Stamford chiropractic Therapeutic Exercise |  CT |


PARTIAL SIT UP

Partial sit ups are recommended for people with back pain. The same muscle groups are worked out without putting stress on the lower back. You will start just like a regular sit up with your back on the floor, both feet on the floor, and your knees bent. Raise your head, neck, and shoulders off of the floor and hold that position for 5 seconds. This exercise will strengthen your core and is simple to do. Repeat as many times as you can, with a goal of increasing your reps each day.

KNEE TO CHEST
You start this exercise the same way like the partial sit up. Begin the exercise by drawing one of your knees to your chest, using both hands (only one foot is now on air). Hold to the count of 10, then slowly release it to the rest position. Do 4-5 repetitions, and then repeat with your other leg, then both legs at the same time. This exercise stretches your glutes and back.

LOW BACK EXTENSION
Start by laying flat on your stomach with your hands to your side. Lift your head and upper body off of the ground by using the muscles in your lower back. Hold this position for 4-5 seconds and then lower yourself back down. Repeat 10-15 times.

CAT-CAMEL
Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips with your back straight. Use your abdominal muscles to push your back towards the ceiling, arching it like a cat. You should notice your head will point down towards the floor. Next, drop your back so that your lower back extends. Your head should raise when doing this. Make sure to keep your elbows straight the entire time, the only movement should be in your spine. Repeat this 12-15 times.

BACK EXTENSION
This exercise is best performed with a stability ball. Lay with your stomach on the stability ball with your hands behind your head. Tighten your abdominal muscles and use your lower back muscles by contracting your glutes to lift your shoulders and chest off the ball.

DOUBLE LEG LIFTS
Using a stability ball, lay face down with your hands on the floor in front of the ball. Raise both legs off of the floor until your body is horizontal and hold the position for about 10 seconds. Lower your legs back down to the floor and repeat 5-10 times.

  LATERAL DELTOID RAISE
Start with your arms to the side of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides.

FRONT DELTOID RAISE
Start with your arms in front of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly, and slowly lower your arms.

  SIDE LUMBAR BRIDGE
Lie on one side with your legs straight. Support the upper body by keeping the elbow directly beneath the shoulder. Being careful not to let the top hip rotate forward, engage the abdominals and use the torso to lift the hips. Hold this position for 10 to 15 seconds, maintaining a neutral neck and spine position.

  CRUNCH W/ STABILITY BALL
Lay down with your back on the stability ball and your hands behind your head or folded across your chest. Maintain a backwards-pelvic tilt and raise shoulder blades off the ball, return to the starting position, and repeat.

NECK FLEXION
Stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball. Relax and repeat.

NECK EXTENSION
Stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.

NECK LATERAL
Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push side of heads laterally into the ball.

Neck Stretches

  1. Bring your ear to your shoulder
  2. Let your neck to sit in that position for 5 to 7 seconds
  3. Force your ear toward your shoulder.
  4. Feel the stretch of your neck muscle on the opposite side.


Same principle as the exercise before...

  1. Bring head back as if you are looking toward the ceiling.
  2. Feel the stretch in the muscles located on the front part of your neck.

 

 
 
 
Stamford Chiropractor | Therapeutic Exercise. Dr. Reuben Malkiel is a Stamford Chiropractor.

970 Summer Street, 2nd Floor Stamford, CT 06905 Phone: 203.348.0123 Fax: 203.348.5678