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 Exercises    
 Service 1Service 2

Warm Ups

1.  Sit on the wobble chair, posture erect, head held high, hands on the top and middle of the thighs. Sit up straight, force your stomach out, which places a curve in your low back.  Take a deep breath, force your head backwards as if to look at the ceiling, maintaining the arch in the low back, and count to five.  Exhale, relax, and bend forward towards the knees.

 

Goal: 10 repetitions.  Start with five, work up to ten within 3 days.

 

2.  Sit on the edge of the wobble chair, posture erect and stomach out, chin up, with both arms above your head with the inside of the arms touching ears.  Bending from the waist, move as far to the left side as possible, and then to the right without stopping.  Think of yourself as a willow in the breeze, smooth, fluid movements from side to side.  Start out slowly and then pick up speed as you become more mobile.

 

Goal:  10 repetitions.  Start with five, work up to ten within 3 days.

 

3.  Force the stomach out, chin up, allow both arms to dangle as if they are lead, to the floor.  Sitting up straight, bend from the waist to the left and then to the right with smooth, fluid movements.  As you become more mobile, add some speed.

 

Goal:  10 repetitions.  Start with five, work up to ten within 3 days.

 

4.  Sitting up straight, move to the left as far as possible with smooth, fluid movement, then to the right.  As you become more mobile, pick up speed, alternating left and right.

 

Goal:  10 repetitions.  Start with five, work up to ten within 3 days.

 

5.  Raise both arms behind your head as if you are being held up.  Cup your head with the left palm and have the right palm cup the right side of the head.  Gently force the head to move to the left as the body moves, thereby actually pulling the head toward the left side of the room.  Repeat to the right.

 

Goal:  10 repetitions.  Start with five, work up to ten within 3 days.

 

6.  In slow motion at first, turn from the waist to the left, with the head turning as if to look behind you, make smooth fluid motions with no ballistic stops, then turn to the right without stopping.  This exercise is to be performed last, always. 

 

Goal:  Start with 15 total counts and work up to 25 repetitions.

 

                1.                                           2.                                           3.

                    4.                                              5.                                         6.

 

Order of daily rehabilitation schedule:

Morning:

1.  Spinal Molding warm ups (#1 - #6) as you get out of bed.

2.  60 repetitions on the Over the Door Traction.

3.  Head Weight on Wobble Chair 20 minutes.

Evening:

1.  Spinal Molding warm ups while sitting (performed while on wobble chair).

2.  60 repetitions of the Over the Door Traction

3.  Head Weight while on the Wobble Chair for 20 minutes.

4.  Gambale Traction for 20 minutes, then go straight to bed. 

                                    OR...

5.  Spinal Molding performed on the floor for 20 minutes then go straight to bed.

If Prescribed:

60 repetitions of gambale extension while counting to 5 is to be performed prior to gambale traction or spinal molding.

Click on the Home Rehab links for instructions for each exercise.

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