Rockville Chiropractor describes intermediate neck exercise

Here is a simple exercise that you can do at home with no exercise equipment.
It works the longus capitis, longus colli, SCM (sternocleidomastoid) muscles.
The purpose of this exercise is to increase neck strength and muscular endurance.
The benefits are improved stability, functional strength and injury prevention.

Begin by lying on the back with the head extended off the table, maintaining a chin tuck position.
Slowly extend the head back towards the floor and then raise the head, returning to the initial neutral starting position and repeat as instructed.
Move slowly through the range of motion.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

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Here is a simple exercise that you can do at home with no equipment.
It works the biceps femoris, semimembranosus, semitendinosus muscles.
The purpose of this exercise is to increase knee strength and muscular endurance.
By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention.

Begin lying on floor facing up.
Bend knees so feet are firmly on floor.
Extend arms upward toward ceiling.
Activate core muscles.
Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occurring.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercise that you can do at home with no equipment.
It works the gluteus medius/minimus, piriformis and hip lateral rotators muscles.
The purpose of this exercise is to Increase hip strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury

Begin lying on side on the floor with legs extended.
Top leg should attain a straight line through hip and shoulder.
Bottom leg may be bent for added stability.
Activate core muscles.
Lift top leg upward, abducting leg as foot simultaneously rotates. This will result in a toe-up position.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Body:
Here is a simple exercise that you can do at home with no equipment.
It works the peroneus longus/brevis, tibialis anterior, tibialis posterior, gastrocnemius, soleus muscles.
The purpose of this exercise is to improve muscular endurance, ankle strength, and proprioception.
By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention.

Begin seated in a chair with good posture.
Extend leg.
Attempt to write alphabet from A through Z with toes, moving ankle in all directions.
Repeat for prescribed sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercises that you can do at home with no equipment.

It works the multifidus, erector spinae, transverse abdominus, oblique muscles.

The purpose of this exercise is to Increase low back strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention

Begin lying on your back.

Extend arms above head flat on floor.

Activate core and lift knees above hips and maintain a 90/90 hip and knee position.

Activate core.

Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor.

Pause momentarily.

Return to start position, alternating sides.

Core activation should be maintained throughout entire exercise.

Repeat for recommended repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Body: Here is a simple exercise that you can do at home with no equipment.

It works the areas related to the shoulder such as deltoid – anterior, deltoid – lateral, pec major – clavical head, and coracobrachialis muscles.

The purpose of this exercise is to Increase shoulder strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury p

Begin on floor on hands and knees.

Hips should be above knees and shoulders above hands. Attain a straight spine position.

Activate core muscles. While maintaining a straight spine, reach forward until arm is at shoulder level. Slowly return to start position.

Repeat for prescribed repetitions and sets.





© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Involves no equipment.

This exercise works the abdominal, oblique internal/external, iliopsoa muscles.

The purpose is to increase abdominal strength and muscular endurance.

The benefits include improved stability, functional strength and injury prevention.

Begin lying on floor.

Lift knees so that a 90º position is attained at hip and knees. Place hands beside ears. Activate core.

Lift shoulder off floor approximately 6 inches attempting to bring elbow toward opposite opposite knee so that both simultaneously meet.

Return to start position and repeat on opposite side. Continue alternating sides until recommended repetitions are complete.

© 2005-2010  WebExercises, Inc., Patent Pending, All Rights Reserved.

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No. A chiropractic adjustment is a specific force applied in a specific direction to a specific vertebra. It is impossible to adjust yourself. Some people will suddenly jerk their head to the right and left to produce a popping sound. This is dangerous and is a sign that something is locked up in the neck. If your neck is aligned and there is no nerve interference, there will not be an urge to pop or crack your own neck. Although the twisting and popping might give some temporary relief you have not actually gotten rid of the subluxation or underlying problem. It also could potentially be very dangerous. The same goes for untrained people who offer to crack your neck. Now, that really is scary and dangerous!

Patients that will benefit most the from the DRX 9000 True Nonsurgical Spinal Decompression System™ may be those with:
Pain due to herniated and bulging lumbar discs that is more than four weeks old;
Recurrent pain from a failed back surgery that is more than six months old;
Persistent pain from degenerated discs not responding to four weeks of therapy;
Persistent pain from a lumbar facet imbrications;
Patients available for four to five weeks of the treatment protocol;
Patients at least 18 years of age.

Although the DRX 9000 True Nonsurgical Spinal Decompression System™ offers great improvements for the majority of people who use the system it is not for everyone or for all back pain. The only way to determine if this treatment is right for you is for you to be evaluated by a doctor trained in the use of nonsurgical spinal decompression.

http://drpeller.com/

Stretching and exercise are critical to fixing spine problem. However, if the alignment of your spine is not correct the exercises you do will stabilize the spine in a misaligned position.

If a spinal mechanical problem exists in your spine, which a chiropractor refers to as a “subluxation”, exercise will not remove the problem. When a bone of the spine stops moving appropriately it becomes fixated. This fixation is located in a range of motion of the joint that is outside the dimensions of the active range of motion. The active range is that motion that you can achieve on your own by bending or stretching. The passive range of motion is just beyond that of the active range, it is a range of motion that someone else can take the joint through once the active range is at its maximum point. Finally, a third range of motion is joint play — this is where the fixation of the joint occurs. It is impossible to reach this point with exercise. It is at this point that a chiropractor renders an adjustment. Although exercise is an important part of a person’s health and well-being, it is unproductive as a means of correcting a subluxation. This approach is not only ineffective, it can also lead to further exacerbation of the problem.

Taking care of us spinal problem is much easier than most people think. Delaying treatment only worsens the damage.