Transcript SKY REACHES - DeCotiis Chiropractic Wellness

CHIROPRACTIC
wellness
• JOHN R. DE COTIIS, D.C.
• 415 EGG HARBOR RD. SUITE 2-D
SEWELL, NJ 08080
• (856) 218-1330
• [email protected]
SPINAL HYGIENE PACKET
• CREATED AS AN ADJUNCT TO THE
CHIROPRACTIC WELLNESS PLAN
DEVELOPED BY DR. JOHN R. DE COTIIS
• THIS IS INTENDED TO BE A BEGINNER
STRETCHING AND STRENGTHENING PLAN
FOR THE AVERAGE CHIROPRACTIC
WELLNESS PATIENT.
• DISCUSS THESE AND ALL EXERCISES WITH
DR. DE COTIIS BEFORE YOU BEGIN.
NECK RELEASE
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Position 1 Instructions:
Sit in a comfortable position.
Turn your head gently to the right until you feel a stretch. Hold for a 5 second stretch.
Now turn your head to the left.
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Position 2 Instructions:
Tuck your head ear-to-shoulder to the right until a stretch is felt, then to the left.
Repeat the with the addition of very gentle pinkie-finger pressure, and hold each direction for 5
seconds.
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Position 3 Instructions:
Let your head fall forward, so you are looking at the ground.
Use your hands to gently press the back of your head up and over, to stretch the back of your
neck.
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Position 4 Instructions:
Let your neck fall gently backward, so you are looking at the ceiling.
Do not apply excessive force in extension, especially if you have degeneration disease in your
cervical spine.
Use gentle pinkie-finger pressure on the forehead or chin to add extension.
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NECK RELEASE
• GENTLE PINKIE FINGER PRESSURE; 3-4 TIMES/ DAY
TRAP OPENER
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The Spinal Warm-up / Trap
Opener
Position Instructions:
Gently massage the muscles and
joints at the base of your neck and
top of your shoulder blade.
Let your head and neck hang
forward loosely.
Gently roll your head slightly from
side to side as you continue work
upward into the muscles and joints
at the base of your head.
Breathe slowly and deeply
throughout the process.
Take your time with this one.
Enjoy the relaxation.
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GENTLY MASSAGE YOUR NECK
MUSCLES; 3-4 TIMES/ DAY
SKY REACHES
• Extend an arm and
hand as high above
your head as you can.
Alternate, using one
hand at a time,
several times. Sense
your spine stretching
while you breathe
slowly and deeply.
• STRETCH, HOLD, GENTLY
RELEASE
• 10X EACH, 2-3 TIMES/ DAY
TWIST AND HOLD
• Turn your torso from
side to side, trying to
reach as far across as
possible. Breathe in
deeply and fully,
bringing each stretch
to it’s fullest extent.
• STRETCH, HOLD, GENTLY
RELEASE
• 10X EACH WAY, 2-3X / DAY
CAT /CAMEL
• Position Instructions:
• While in a hand-and-knee
position, drop your head down,
and tuck your buttocks in.
• Arch your back up like a cat,
slowly and deliberately.
• Breathe in and out.
• Raise your head up, push your
buttocks backward.
• Lower your abdomen and
breathe in and out.
• Repeat as 10-15 times.
• Best performed first thing in
the morning, and repeated
twice more throughout the day.
CRUNCHES
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Abdominal exercises are intense, use
caution if you have degenerative disease
in your spine or hips.
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Position Instructions:
Lie on back with hips and knees slightly
bent.
Raise your arms, head and shoulders off the
floor as shown.
The position is held for 2 seconds with 5 -10
repetitions, once or twice per day.
Raise to the point that your lower back is
lifted from the floor.
Your feet should not be stabilized, because
this allows the leg muscles to do the work
and lessens the effectiveness of the
abdominal muscle strengthening.
The partial sit-up should be done with a
slight right and left twist to strengthen the
oblique muscles of the abdomen after you
have mastered the regular crunch.
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RUMP CRUNCHES
• Position Instructions:
• Flatten your low back against
the floor bringing your navel
toward your spine.
• Lie on back with arms at sides.
• Raise your thighs.
• Raise your buttocks slightly off
ground by crunching the lower
abs, keeping thighs in air.
• Hold upper back firmly to the
ground.
• Inhale through down motion,
exhale through up motion.
• The position is held for 2 to 5
seconds with 5 -10 repetitions,
once or twice per day.
• SLOW, DELIBERATE,
SQUEEZE, HOLD, RELAX.
BRUGGER’S POSTURAL RELIEF
POSITION
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SEATED, WITH HEAD UP HIGH,
PERFORM A VERY SLIGHT CHIN TUCK.
NEXT, TRANSLATE THE HEAD
BACKWARDS OVER THE SHOULDERS,
BEING CAREFUL NOT TO LOOK UP AT
THE CEILING (DOUBLE CHIN IS
CORRECT).
HOLD THIS POSITION FOR A FEW
SECONDS, MAKING SURE YOU DO NOT
SHRUG OR HIKE YOUR SHOULDERS UP.
NEXT, ADD THE BACKWARDS ROTATION
OF THE ARMS/HANDS, AS IN THE TOP
PICTURE. YOU SHOULD FEEL A
STRETCH IN THE FRONT PART OF THE
SHOULDER GIRDLE.
WORK YOUR WAY UP FROM A FEW
SECONDS, GRADUALLY INCREASING UP
TO 2-3 MINUTES OR MORE, 3-4 X PER
DAY
Remember…
• This is not intended to replace regular
chiropractic checkups.
• The adjustment of the vertebral
subluxation is the most powerful change
your body will go through. These
exercises are intended to help the stability
of your spine.
• Perform these exercises slowly and
deliberately.