“Chiropractic and rehabilitation go hand in hand, and it is the understanding of the body’s ability to heal and its innate ability that helps us restore function and reverse the natural degeneration process.”

Pre-Reactivation – Home Program

The following strengthening exercises should be completed prior to your first Chiropractic evaluation.

Follow the instructions, watch your form and complete exercises 1-5 based on the following instructions:

• Sets: 2-3
• Reps: 15-20
• Hold for 4-10 seconds
• Rest: 30-60 seconds
• Frequency: 5x/week
  

1. Abdominal Hollowing

• Lying on back, knees bent with feet flat on the floor
• Arms 45 degrees at sides with palms up
• Push your stomach in as if you are pushing your bellybutton to the spine
• Should feel stomach muscles tighten 2” inside pelvic bone

2. Pelvic Tilts

• Lying on back, knees bent with feet flat on the floor
• Arms 45 degrees at sides with palms up
• Slowly rock pelvis backward to press small of back into floor
• Then, slowly rock pelvis forward to push sacrum into floor, allowing lower back to arch slightly
• Identify pain free range of motion

3. Brugger

• Sitting at edge of chair with arms 45 degrees at sides
• Rotate arms outward so that thumb point back
• Maintaining chin tuck position, slightly raise chest up and squeeze shoulder blades back and down
• Hold, release and repeat

4. Wall Slides

• Sitting on a stool with back against the wall, arms raised overhead
• Keeping forearms and back of hands in contact with the wall at all times, slowly slide arms down wall as you squeeze shoulder blades together
• Chest will rise away from wall slightly as you squeeze mid-back

5. Wall Squats

• Stand with back against a wall, feet in front and slightly wider than shoulder width apart
• Maintain abdominal hollow and keep lumbar spine in a neutral position throughout exercise (do not perform a pelvic tilt)
• Cross arms in front and lower body down wall, knees should not bend past 90 degrees
• Slowly raise body up to starting position

Complete exercise #6 based on the follow instructions:

• Reps: 2x
• Hold: 15 seconds
• Frequency 2x/day
  

6. Hip Flexors

• Standing feet shoulder width apart and toes pointed forward
• Step one foot forward into a lunge position
• Keeping upper body upright and pelvis square, slightly bend the back knee and tuck pelvis under to feel a stretch in the front of the thigh and hip