Rehabilitation Archives - 440 Chiropractic

By Dr. Bomgaars June 2, 2014 0 Comments Blog, Strength and Conditioning lower trap exercise, Posture, Rehabilitation, Sciatica, Sports Chiropractic, sports Injuries

Neck Pain or Tightness? Try these stretches…

Scalene stretch (middle, front (anterior) and back (posterior) scalene)

Part 1: Sit or stand tall, bring right ear to right shoulder, use your right hand to provide a little more pressure, touching the right temple. Hold for 20-30 seconds, then switch. Perform 3 times on each side (Stretches the middle scalene)

Part 2) Sit tall and bring your left ear to your left shoulder blade. Place your left hand on the right side of your forehead to provide a deeper stretch. Hold 20-30 seconds, then switch sides. (stretches the front (anterior) scalene)

Part 3) Sit tall, bring your left ear to the front of your right shoulder and look down, place your left hand on the back of the left side of your head and pull gently until you feel a stretch. Hold 20-30 seconds and switch to the opposite side. Perform 3x each side. (Back (posterior) scalene)

By Dr. Bomgaars June 2, 2014 0 Comments Blog, Chiropractic, Strength and Conditioning exercise, Low Back Pain, neck pain, Posture, Rehabilitation, Sciatica, Stretches

Sciatica? This Stretch May Help

Piriformis stretch

While seated, cross one leg over the other so your heel is on the thigh of the opposite leg, with the foot on the floor, lift your heel so you’re on your toes and lean forward, keep your back tall and straight, chest to toe of the “up” leg. Hold for 20-30 seconds, perform 3 times.