Therapeutic Exercises
One thing that sets chiropractors apart from other health care professionals is their holistic view of the body. Instead of dividing the body into its various systems and functions, the chiropractic profession views the body as a whole with each system being mutually dependent on the other. To accomplish this, our doctors at Achieve Wellness Chiropractic and Nutrition Center not only address bony misalignments to ensure proper nervous system function, but also provide information on diet, exercise, and healthy living in general. This article will concentrate on various therapeutic exercises in Cockeysville MD that you can incorporate into your care.
List Of Therapeutic Exercises
Have you ever stopped to think about what you could be doing to assist your chiropractor with the care they are providing? After all, you only typically spend an hour or so of one day with your doctor at Achieve Wellness Chiropractic and Nutrition Center. What are you doing the other 23 hours and on the days you’re not at the clinic? This time, if used properly, can greatly assist your care. In fact, it has been shown through various studies that therapeutic exercise can increase the benefit you receive from your adjustments by as much as 25-45%. These benefits can include; quicker recovery time, fewer visits to the doctor, and a lower chance of the injury occurring again. The following are some therapeutic exercises that can be combined with the care that you receive at our Achieve Wellness Chiropractic and Nutrition Center.
1. Partial Sit-Up
Since many people suffering from a recent back injury are limited in the number and types of exercises they perform, a partial sit-up can be a good starter. This exercise provides a lower level of stress and motion than what is involved with a full sit-up. This exercise will help increase the strength throughout your abdominal muscles and as a result remove some of the stress on your low back.
- Lie flat on your back on a firm surface with your knees and hips bent.
- Cross your arms across your chest as if you are giving yourself a hug.
- Now raise your neck and shoulders off the floor, avoiding lifting your hips and low back. 6-10 inches should provide enough elevation.
- Hold this position for five seconds per lift and then slowly return to the floor.
- When you first begin these exercises, you may only be able to do 5 or 10 at a time. The overall goal should be to reach around 60 total partial sit-ups per day.
(More to come! Check back again later or find videos of each of the following on Youtube and learn to do them yourself. The point is these basic exercises can help keep your spine in alignment and help keep you functional.)
2. Hip Roll
3. Lumbar Extension Exercise
4. Cat-Cow
5. Superman
6. Double Leg Lifts
7. Spinal Rotation Exercise
8. External Shoulder Rotation
9. Lateral Deltoid Raise
10. Front Deltoid Raise
11. Exercise Ball Push-Ups
12. Side Bridge
13. Crunch
14. Neck Flexion Exercise
15. Neck Extension Exercise
16. Isometric Neck Strengthening Exercises
This short list of therapeutic exercises has been put together to assist with the care that you receive at Achieve Wellness Chiropractic and Nutrition Center in Cockeysville MD. If you have any questions regarding how to perform these therapeutic exercises, contact our office before beginning. If you are performing these exercises, let your chiropractor know so that they can ensure that they are being done properly.