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Watson Chiropractic Center

KIMBERLY WATSON, CHIROPRACTIC PHYSICIAN

2711 West SR 434 Longwood, FL 32779

407-774-3311

Home Exercises


ACTIVE NECK ROTATION

  1. Lie on your back with your knees bent and feet flat. Place a pillow, neck roll, or rolled up towel under your neck.
  2. Turn your head slowly from side to side, keeping your chin level. Inhale left / exhale right.
  3. Repeat 10 times. At minimum do both 2x/day upon waking and before sleep. Maximum do up to 10x/day.

  4. *This can be done through out the day while sitting upright.

    Caution: Do not force any motion. Go only as far as you can comfortably.

TENSION RELEASE

  1. Sit up straight in your chair. Tucking your chin slightly, tilt your head to the left.
  2. Placing your left hand on the upper right side of your head, gently pull your head to the left. Hold for 5 seconds, return to the starting position.
  3. Repeat up to 10 times on each side. Do throughout the day, minimum every hour, maximum every 5 minutes.
  4. Caution: Don’t overstretch. Stop if you feel pain or tingling.

SHOULDER SQUEEZE

  1. Bend your elbows and point your fingers forward. Lift your elbows out from your sides until your wrists are at shoulder height.
  2. Inhale, squeeze your shoulder blades together. Hold for 5 seconds. Ehale slowly return to starting position.
  3. Repeat up to 10 times. Minimum every hour, maximum every 5 minutes.
  4. Caution: Don’t arch your back. Don’t hunch your shoulders.

HAMSTRING STRETCH
– Laying on Floor

  1. Lie on your back, keeping both knees bent. Raise one leg as high as you comfortably can. Wrap a towel or strap around your foot.
  2. Keeping knee slightly bent, slowly pull leg toward chest. Feel the stretch in the back of your thigh. Do not lock the knee. Hold for 20 seconds.
  3. Repeat 5 times, then switch legs. Do in the morning, evening and pre- and post-exercise. Minimum 4x/day and Maximum 10 times/day.
  4. Caution: Use a pillow to keep your neck from arching. Keep the supporting leg bent with the foot flat on the floor.

HIP ROTATOR STRETCH

  1. Lie on your back with your knees bent. Rest your left ankle on your right knee.
  2. Wrap your hands /strap behind your right thigh. Pull your knees towards your chest. Hold for 20 seconds.

    Option: Staighten your right knee and slowly rotate your right ankle counter clockwise.
  3. Repeat 5 times, then switch legs. Do in the morning, evening, pre- and post-exercise. Minimum 4x/day and Maximum 10x/day.
  4. Caution: Use a pillow to support your neck. Keep your back and hips flat on the floor.

KNEE-TO-CHEST STRETCH

  1. Lie on your back with your knees bent or straight.
  2. Clasp your hands at your right hamstring to pull your leg toward your chest. Hold for 20 seconds.
  3. Alternate legs and repeat up to 5 times. Do in the morning, evening, pre- and post-exercise. Minimum 4x/day and Maximum 10x/day.
  4. Ooption: Hold the back of both legs together, pull legs toward chest, and rock side to side.
  5. Caution: Use a small pillow to support your neck.

QUADRICEPS STRETCH

  1. Stand at arm’s length from a wall. Look straight ahead.
  2. Placing your left hand on the wall, grasp your right ankle with your right hand. Gently pull leg straight up, maintaining your leg in the same plane. If you cannot reach your ankle, use a towel or strap wrapped around right ankle to hold on to with right hand.
  3. Stand upright, use abdominal muscles for core strength and to maintain good posture.
  4. Repeat 5 times, then switch legs. Do in the morning, evening, pre- and post-exercise. Minimum 4x/day and Maximum 10x/day.
  5. Caution: Don’t arch your back. Don’t twist your back to reach your leg.

PSOAS STRETCH

  1. Hold onto a wall or furniture for balance. Step forward 2-3 feet with your left leg.
  2. Bend your left knee into a low lunge. (not passed your toes) Your right leg should be strong and straight.
  3. Keeping your chest up, twist towards your leftt knee. Hold for 20 seconds.
  4. Alternate legs. Repeat up to 5 times. Do in the morning, evening, pre- and post-exercise, and after 30 minutes of sitting.
  5. Caution: Use your arms for support to reduce pressure on your legs / knees.