2. CAUSES OF SPINAL PAIN
1) MECHANICAL (97%)
2) INFLAMMATION/INFECTION
3) ORGANIC REFERRED PAIN
4) FRACTURE
5) NEOPLASTIC
3. BEFORE STARTING ANY STRETCHES,
CONSULT YOUR CHIROPRACTOR FIRST TO
MAKE SURE THAT YOU DO NOT HAVE A
MEDICAL
CONDITION/CONTRAINDICATIONS/PROBLEM
THAT WOULD BE AGGRAVATED BY THE
STRETCHES. IT IS IMPORTANT THAT
STRETCHES BE DONE CORRECTLY! THIS
VIDEO IS EDUCATIONAL AND IS NOT
INTENDED TO REPLACE NECESSARY
CHIROPRACTIC CONSULTATIONS/VISITS.
4. RULES OF THUMB
STRETCHES SHOULD BE HELD FOR 15-30 SECONDS. NO BOUNCING!
STRETCHES SHOULD BE COMFORTABLE. IF IT IS PAINFUL, STOP!
THE STRETCH MAY NOT BE RIGHT FOR YOUR CONDITION OR YOU
MAY BE OVERSTRETCHING. EASE INTO A STRETCH AT YOUR
COMFORT LEVEL.
IT IS OK IF YOU CAN’T WORK IT UP TO 15 SECONDS IN THE
BEGINNING. TRY YOUR BEST AND GRADUALLY WORK IT UP TO A
LONGER TIME.
5. THERE ARE MANY VARIATIONS OF A
STRETCH. TO MAKE IT SIMPLE, THIS
VIDEO HAS A FEW STRETCHES FOR EACH
MUSCLE (GROUP). ASK YOUR
CHIROPRACTOR FOR MORE STRETCHES
(VARIATIONS) THAT YOU CAN DO
COMFORTABLY!
12. PIRIFORMIS
PIRIFORMIS IS A SMALL MUSCLE LOCATED IN THE
GLUTEAL AREA (BUTT). WHEN IT IS TIGHT, IT CAN PRESS
ON THE SCIATIC NERVE, WHICH CAN RESULT IN PAIN
GOING DOWN THE LEGS. THE FIRST PICTURE IS AN
EASIER VERSION OF STRETCHING PIRIFORMIS. SECOND
IS A LITTLE TOUGHER FOR PEOPLE WITH MORE MOBILITY
IN THE HIP AREA. REMEMBER NOT TO OVER-STRETCH!
15. BRINGING THE LEGS UP OPEN
THE JOINTS IN THE LOW BACK
AND CAN RELIEVE THE PAIN IN
THE BACK.
16. CORE STABILITY FOR A STRONG
BACK
IT IS VERY IMPORTANT TO DO CORE STABILIZATION EXERCISES TO
HOLD THE CHIROPRACTIC ADJUSTMENTS WELL AND TO HAVE A
STRONG BACK!
17. CORE STABILIZATION
EXERCISES
1) THE BRIDGE
RAISE PELVIS AND HOLD FOR ONE MINUTE
(MORE IF YOU COULD, LESS IF YOU
COULDN’T). AS ENDURANCE INCREASES,
RAISE ONE HEEL OFF THE TABLE AND HOLD
FOR A MINUTE OR SO.THEN, ALTERNATE LEG.
DO MOVEMENTS SLOWLY, IF SHAKING
OCCURS, STEP DOWN ONE LEVEL.
18. 2) PLANK – HOLD FOR AS LONG AS YOU ARE CONFORTABLE. NO
SHAKING!
