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  • 1. DR. JOON LIMBOARD CERTIFIED CHIROPRACTORNEW YORK CITY, PHILADELPHIA
  • 2. CAUSES OF SPINAL PAIN1) MECHANICAL (97%)2) INFLAMMATION/INFECTION3) ORGANIC REFERRED PAIN4) FRACTURE5) NEOPLASTIC
  • 3. BEFORE STARTING ANY STRETCHES,CONSULT YOUR CHIROPRACTOR FIRST TOMAKE SURE THAT YOU DO NOT HAVE AMEDICALCONDITION/CONTRAINDICATIONS/PROBLEMTHAT WOULD BE AGGRAVATED BY THESTRETCHES. IT IS IMPORTANT THATSTRETCHES BE DONE CORRECTLY! THISVIDEO IS EDUCATIONAL AND IS NOTINTENDED TO REPLACE NECESSARYCHIROPRACTIC CONSULTATIONS/VISITS.
  • 4. RULES OF THUMBSTRETCHES 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 YOUMAY BE OVERSTRETCHING. EASE INTO A STRETCH AT YOURCOMFORT LEVEL.IT IS OK IF YOU CAN’T WORK IT UP TO 15 SECONDS IN THEBEGINNING. TRY YOUR BEST AND GRADUALLY WORK IT UP TO ALONGER TIME.
  • 5. THERE ARE MANY VARIATIONS OF ASTRETCH. TO MAKE IT SIMPLE, THISVIDEO HAS A FEW STRETCHES FOR EACHMUSCLE (GROUP). ASK YOURCHIROPRACTOR FOR MORE STRETCHES(VARIATIONS) THAT YOU CAN DOCOMFORTABLY!
  • 6. COMPUTER AND DESKSTRETCHES
  • 7. NECKMOBILIZATION* HOLD EACH POSITION(LOOK UP/DOWN, TURN TOTHE LEFT/RIGHT, BEND TOLEFT/RIGHT) FOR 5SECONDS.
  • 8. NECK STRETCHES
  • 9. LUMBAR EXTENSORS STRETCH* IF YOU FEEL PAINGOING DOWN THELEG OR JUST PAINFUL,STOP! A MILD TENSIONIS FINE!
  • 10. TIGHT HAMSTRINGS CAN CAUSE LOW BACKPAIN. BELOW ARE STRETCHES FORHAMSTRINGS.
  • 11. PIRIFORMISPIRIFORMIS IS A SMALL MUSCLE LOCATED IN THEGLUTEAL AREA (BUTT). WHEN IT IS TIGHT, IT CAN PRESSON THE SCIATIC NERVE, WHICH CAN RESULT IN PAINGOING DOWN THE LEGS. THE FIRST PICTURE IS ANEASIER VERSION OF STRETCHING PIRIFORMIS. SECONDIS A LITTLE TOUGHER FOR PEOPLE WITH MORE MOBILITYIN THE HIP AREA. REMEMBER NOT TO OVER-STRETCH!
  • 12. MORE LOW BACK STRETCHES
  • 13. MOBILIZING THE BACK
  • 14. BRINGING THE LEGS UP OPENTHE JOINTS IN THE LOW BACKAND CAN RELIEVE THE PAIN INTHE BACK.
  • 15. CORE STABILITY FOR A STRONGBACKIT IS VERY IMPORTANT TO DO CORE STABILIZATION EXERCISES TOHOLD THE CHIROPRACTIC ADJUSTMENTS WELL AND TO HAVE ASTRONG BACK!
  • 16. CORE STABILIZATIONEXERCISES1) THE BRIDGERAISE PELVIS AND HOLD FOR ONE MINUTE(MORE IF YOU COULD, LESS IF YOUCOULDN’T). AS ENDURANCE INCREASES,RAISE ONE HEEL OFF THE TABLE AND HOLDFOR A MINUTE OR SO.THEN, ALTERNATE LEG.DO MOVEMENTS SLOWLY, IF SHAKINGOCCURS, STEP DOWN ONE LEVEL.
  • 17. 2) PLANK – HOLD FOR AS LONG AS YOU ARE CONFORTABLE. NOSHAKING!
  • 18. LEARN TO ROLLERFOAM
  • 19. HAPPY STRETCHING!