All posts in Daily Exercises

Office Stretches

One Arm Overhead Reach

Slide arm up wall, with thumb pointed toward opposite wall; lean thru a doorway while simultaneously reaching up to the sky.

Hold for 30 seconds.
Repeat 2 times per side, per set.
Two sets per session.
Complete 1 session per day.

Forearm Stretch

With palms resting comfortably on a table, gently lean forward over hands. Repeat with fingers pointing toward body.

Hold for 30 seconds.
Repeat 2 times per side, per set.
One set per session.
Complete as often as needed per day.

Elbow Flexion Stretch

Bring arm over head and bend elbow as far as possible. Grasp wrist with other hand and gently pull downward. Be sure not to pull neck forward and keep back straight.

Hold for 30 seconds.
Repeat 2 times per set.
One set per session.
Complete as often as needed per day.

Backward Bend (Standing)

Arch back to make hollow of back deeper. Place hands on small of back. Go back as far as possible with no discomfort.

Hold for 2 breaths.
Repeat 10 times per side, per set.
One set per session.
Complete as often as needed per day.

More

Improve Balance Exercises

Arch Up (Prone)

Lying on your stomach with hands along your side, palms facing up. Lift head and torso off the floor as high as possible and look up toward the ceiling. After holding for two breaths rotate head so looking toward the floor again and release the pose.

Hold for 2 breaths.
Repeat 10 times per session.
Two sets per session.
Complete 1 session per day.

Opposite Arm/Opposite Leg (On All Fours)

Tighten stomach and raise right leg and opposite arm. Keep hips level and stomach very tight and drawn in.

Hold for two breaths.
Repeat 20 times per side, per set.
One set per session.
Complete 1 session per day.

Thoracic Extensions

With or without weights, raise both arms in the “I” position, “Y”position and “T” position.

Repeat 10 times per set.
Two sets per session.
Complete 1 session per day.

Deep Squat

Stand with feet shoulder/hip width apart. Squat deeply trying to keep heels on the floor. Keep head and chest up.

Build up to 50 squats per set.
One set per session.
Complete 1 session per day.

More

Posture Chiropractor

Arch Up (Prone)

Lying on your stomach with hands along your side, palms facing up. Lift head and torso off the floor as high as possible and look up toward the ceiling. After holding for two breaths rotate head so looking toward the floor again and release the pose.

Hold for 2 breaths.
Repeat 10 times per session.
Two sets per session.
Complete 1 session per day.

Opposite Arm/Opposite Leg (On All Fours)

Tighten stomach and raise right leg and opposite arm. Keep hips level and stomach very tight and drawn in.

Hold for two breaths.
Repeat 20 times per side, per set.
One set per session.
Complete 1 session per day.

Thoracic Extensions

With or without weights, raise both arms in the “I” position, “Y”position and “T” position.

Repeat 10 times per set.
Two sets per session.
Complete 1 session per day.

Deep Squat

Stand with feet shoulder/hip width apart. Squat deeply trying to keep heels on the floor. Keep head and chest up.

Build up to 50 squats per set.
One set per session.
Complete 1 session per day.

More

Neck Exercises

Neck Retraction

Pull head straight back, keeping eyes and jaw level.

Hold to end range.
Repeat 10 times per set.
One set per session.
Complete 3 sessions per day.

Levator Scapula Stretch

Place right hand on same side shoulder blade. With other hand, gently stretch head down and away.

Hold for 30 seconds.
Repeat 2 times per set.
One set per session.
Complete several times per day.

Upper Trapezius Stretch

Gently grasp right side of head while reaching behind back with other hand. Tilt head away until a gentle stretch is felt.

Hold for :30 seconds.
Repeat 2 times per set.
One set per session.
Complete 1 session per day.

Supine Spinal Twist

Lie on back with feet flat, arms straight up and palms together. Slowly rotate head and hips to one side, arms and shoulders to the opposite side. Feet will fall to the side, following knees and hips.

Hold for 2 breaths.
Repeat 10-20 times per set.
One set per session.
Complete 1 session per day.

More

Low Back Exercises

Lower Trunk Rotation

Legs and thighs are raised to 90°: Rotate thighs and legs from side to side, keeping knees together. Keep abs tight.

Repeat 20 times per side, per session.
One set per session.
Complete one session per day.

Opposite Arm/Opposite Leg (On All Fours)

Tighten stomach and raise right leg and opposite arm. Keep hips level and stomach very tight and drawn in.

Hold for two breaths.
Repeat 30 to 50 times per set.
One set per session.
Complete 1 session per day.

One Leg Bridging

With legs bent, lift buttocks so hips are level and elevated. Then slowly extend one leg; keep thighs level and stomach tight.

Hold for :30 seconds.
Repeat 2 times per set.
Two sets per session.
Complete 1 session per day.

Deep Squat

Stand with feet shoulder/hip width apart. Squat deeply trying to keep heels on the floor. Keep head and chest up.

Build up to 50 squats per set.
One set per session.
Complete 1 session per day.

More