​Strengthening your spine through exercise
Almost everyone will eventually encounter back pain during their lifetime. Back pain can become common for individuals who are active from a young age, with spinal issues potentially starting as early as 29.
If you have a spinal condition or are recovering from an injury, certain exercises can aid in reducing pain and avoiding additional harm to your spine.

Bridge
Completing a bridge is fairly simple. Lie on your back on a mat with your knees bent and spaced apart at shoulder width. Lift your hips, buttocks, and back slowly off the ground while ensuring your shoulders remain in contact with the floor. Your body should form a slanted line from your knees to your head. Maintain this posture for five seconds before going back to the initial position. Repeat the motion as many times possible, then do two additional sets.

Single Knee Tuck & Pull
Lie on your back with both legs bent at the knees. Make sure your feet are firmly grounded. Grab your left knee with both hands and pull it closer towards your torso. Maintain the posture for 15 to 20 seconds before letting go. Change legs and perform the identical action. Do this 3-4 times on each leg. This exercise is gentle on the body and works both the hamstring and core muscles.

Abdominal Curl-Ups
Lie on your back with your knees bent and arms alongside your body. Lift your head and shoulders until your shoulder blades are no longer touching the floor. Wait briefly, let go, and then do it again 10 times for three sets. Curl-ups are much like crunches, and when performed correctly, they can help avoid putting too much pressure on your lower back.

Birddog Exercise
Assume the all-fours position by placing your hands and knees solidly on the floor. Engage your core muscles. Raise and elongate one leg behind you while lifting the opposite arm in front of you at the same time. Maintain the stance for 5 to 10 seconds. Return to a position with all limbs on the ground, and then perform the same action using the opposite arm and leg. If you are new to working out, you might want to start by stretching either your arms or legs separately instead of lifting both at the same time until you feel steady on your feet.

Wall Sits
Position yourself 10 to 12 inches away from a wall and proceed to lean back until your entire back is against the wall. Gradually lower your back until your knees are bent at a 90-degree angle and you are seated. Maintain the position for ten seconds before gradually moving back up the wall. Do the wall sit repeatedly for five to 10 sets.

Before starting a weight training routine focused on strengthening your back, it is advisable to consult with a professional if you are unfamiliar with these exercises.

Gentle exercises like water therapy, walking, and stationary biking are also advantageous for the health of the back and spine. Before starting any exercises for spine health, consult with a knowledgeable chiropractor. A physician can assist in identifying which spine health exercises will positively or negatively impact your back pain, and offer alternative options to maintain your overall health.




5 Exercises for Pain-free Hands and Wrists
Your hands are continuously engaging in activities all day long. From the moment you wake up, you utilize your hands for tasks such as buttoning, zipping, pressing, pulling, steering, typing, eating, and many other activities. With a plethora of tasks at hand, it's not surprising that your hands and wrists may start experiencing discomfort, potentially resulting in carpal tunnel syndrome or other severe issues.
To avoid injury and reduce hand and wrist pain, try these exercises to improve wrist strength and maintain flexibility in your hands and fingers.

1. The Praying Position Stretch
The praying position stretch is an excellent starting exercise that targets the hands and wrists for stretching. This stretch is uncomplicated, efficient, and can be done anywhere: at your desk, in your car (when stopped), or before going to bed at night. To complete, just go through these steps.

• Position your hands together with palms touching as if in prayer.

• Bring your elbows together to make them touch. Your hands and arms should be in contact with each other all the way from your fingertips to your elbows.

• Slowly separate your elbows while keeping your palms pressed together. Lower your hands to waist height while doing this. Stop once your hands reach the height of your belly button or when you sense the stretching.

• Maintain the stretch for 10 to 30 seconds, then go ahead and repeat.

2. Wrist Extension and Flexion
To complete this task, make sure you are near a flat surface, such as a countertop or table, and have a rolled-up towel or padding available for use. The exercise involves moving your wrist and fingers within their usual ranges of movement while requiring all the tendons in your hand to carry out their specific functions. It must be performed with caution and at a measured pace, to prevent harm.

• Rest your arm on a table with a rolled-up towel underneath, allowing your hand to hang over the edge of the table, with the palm facing down.

• Raise your hand vertically until you sense a slight stretch.

• Go back to the initial position.

• Perform the same motion while keeping your elbow bent at your side, with your palm facing upward.

3. Wrist Supination and Pronation
Just like the previous activity, you will require some type of padding to complete this task. For optimal benefits from your hand and wrist stretch, try performing this exercise along with the wrist extension and flexion stretch consecutively.

• Rest your forearm on a table with padding from a rolled-up towel or on your knee, keeping your thumb facing upwards.

• Rotate the wrist in a full range of motion, moving it up and down.

• Repeat

4. Desk Press
To do this workout, you'll require a desk or a sturdy table/counter, as the name implies. Designed to increase hand and wrist strength, it will aid in developing the muscles that extend from your wrists to your inner elbows.

• Sit down and place your hands with palms facing up under a desk or table.

• Push up from underneath the desk.

• Wait for a duration of 5 to 10 seconds.

• Repeat

5. Clenched Fist Exercise
Exercises for the hand and wrist, such as this one, can enhance flexibility and reduce the chances of getting injured. Stretching is advised for prevention or to alleviate minor discomfort. Nevertheless, if you have a current injury, it is advised to avoid doing this exercise.

• Sit down and rest your open palms on your thighs with your palms facing upwards.

• Gradually clench your hands into fists. Avoid gripping too firmly.

• While keeping your forearms in contact with your legs, lift your fists away from your legs and towards your body by bending your wrists.

• Wait 10 seconds.

• Relax your hands by dropping your fists and gradually stretching out your fingers.

• Repeat again for a total of 10 times.

Don't forget to be consistent with your hand and wrist exercises to reduce pain and increase your strength. If you experience pain while stretching or moving, stop doing the exercises and consult with your chiropractor about the most suitable exercise options for you.

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A Chiropractors Guide To Strengthening, Rehabilitating, and Alleviating Neck and Shoulder Pain
Neck and shoulder discomfort is frequently experienced in modern life, commonly caused by bad posture, lack of movement, or repetitive actions. The discomfort and soreness we experience from sitting at a computer for long periods, lugging heavy bags, or feeling stressed can greatly affect how we live. Yet, methods exist to control and reduce this uneasiness, with one successful strategy being specific workouts based on chiropractic principles.
Numerous Chiropractors have personally witnessed the advantages of targeted exercises in building strength, aiding in rehabilitation, and alleviating neck and shoulder discomfort. These workouts focus on both relieving symptoms and addressing the underlying causes, improving posture, flexibility, and overall spinal health. Let's explore some activities that can significantly improve your everyday ease and movement.

Understanding Neck and Shoulder Pain
Prior to starting the exercises, it's crucial to comprehend the reasons behind neck and shoulder pain. The neck and shoulders are linked, as muscles, ligaments, and tendons collaborate to uphold the head and enable motion. If these muscles become tense, feeble, or disproportionate, it may result in discomfort, rigidity, and restricted movement.
Some common reasons for experiencing neck and shoulder pain are:

• Bad posture, like slumping or bending forward

• Extended periods of sitting, particularly with improper ergonomics

• Excessive or repetitive movements

• Anxiety and stress, which may lead to muscles becoming tense

• Injury or trauma, like a whiplash resulting from a car crash

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The Importance of Exercise
Exercise is an effective tool for controlling and avoiding discomfort in the neck and shoulders. When performed accurately, it can enhance posture, build up supporting muscles, boost flexibility, and encourage proper spinal alignment. These workouts need to be done attentively, concentrating on correct posture and deliberate motions.

Exercise for Neck Retraction
This activity aids in improving posture by strengthening the muscles in the front of your neck.

• Keep your back straight while sitting or standing.

• Lower your chin towards your chest, simulating a double chin formation.

• Wait for 5 seconds before letting go.

• Do it again 10-15 times

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Shoulder Blade Squeeze
This workout focuses on the muscles located between your shoulder blades, aiding in enhancing posture and alleviating tension in the upper back.

• Sit or stand with your arms hanging down.

• Bring your shoulder blades close together as if you are attempting to squeeze a pencil in between them.

• Maintain for 5-10 seconds, then release.

• Perform the task 10-15 times consecutively.

Shoulder Rolls

• Shoulder rolls can loosen tight muscles and enhance circulation in the shoulders.

• Keep your arms hanging loosely at your sides.

• Move your shoulders in a smooth, circular motion by bringing them up, back, and down.

• Perform the task 10-15 times before changing directions.

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Doorway Stretch
This exercise focuses on the chest and front shoulder muscles, which may tighten due to bad posture.

• Position yourself in a doorway with your arms bent at a 90-degree angle and elbows at shoulder height.

• Position your forearms on each side of the doorway.

• Tilt your body slightly forward until you sense a stretch in your chest and shoulders.

• Hold for half a minute, then let go.

• Repeat 2-3 times

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Chin Tucks
Chin tucks help to tone the muscles in the rear of your neck and enhance neck alignment.

• Maintain an upright posture while sitting or standing.

• Carefully lower your chin without moving your head forward.

• Pause for 5-10 seconds, then release.

• Do the same action 10-15 times.

Upper Trapezius Stretch
Tension and bad posture commonly cause the upper trapezius muscles to become tight. This exercise is beneficial for relieving tension in these muscles.

• Maintain an upright posture while sitting or standing.

• Tilt your head gently to the side, bringing your ear closer to your shoulder.

• Position your hand on the same side of your back for a more intense stretch.

• Wait for half a minute before changing to the other side.

• Repeat on both sides 2-3 times.

Scapular Retraction
Scapular retractions help to strengthen the muscles located between the shoulder blades, leading to better posture and decreased shoulder discomfort.

• Either sit or stand with your arms at your sides.

• Squeeze your shoulder blades towards each other and maintain for 5-10 seconds.

• Take a break and do 10-15 repetitions again.

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Wall Angels
Wall angels are a great workout for enhancing shoulder flexibility and body alignment.

• Position yourself against a wall with your back and bend both arms at a 90-degree angle.

• Gently move your arms upwards along the wall, ensuring your elbows and wrists remain against the wall.

• Lower your arms back down gradually after reaching a comfortable height.

• Do the action 10-15 times in a row.

By adding these workouts to your everyday schedule, you can greatly reduce and relieve neck and shoulder discomfort. Don't forget to begin at a slow pace and slowly boost the intensity as your strength and flexibility enhance. Nevertheless, if you encounter intense or enduring pain, it is crucial to seek advice from a healthcare provider, like a chiropractor, for a thorough evaluation and individualized treatment strategy.
By being proactive about the health of your spine and including these exercises, you can lessen pain, enhance movement, and experience a higher quality of life. Consistent effort and proper guidance can help strengthen, rehabilitate, and relieve neck and shoulder pain.
 

Warm-Up: Front Plank/Side Plank/Superman (Prone Extension) Holds
2 Rounds – 30 Seconds Each
Form Running Drills: Forward Run, Backwards Run, Lateral Shuffle
Distance 50-100 yards each

Mobility Circuit:
Hip Matrix – Kneeling Lunge in 3 Positions (Sagittal, Diagonal, Lateral)
Kickstand with Contralateral and Ipsilateral Reach
Down Dog Progression – Foot Pedal, Hip Extension, Ankle Touch
Prone Calf Stretch – Ankle Dorsiflexion combined with Rainbow Technique
Quadruped – Cat/Cow
Quadruped – Rotated Reach for Thoracic Spine Mobility
Side Lying Arm Circles for Shoulder and Thoracic Spine Mobility

Activation Circuit:
Toe Touches for Abdominal Activation
Bridge March for Hip Activation
Bird Dogs for Hip, Shoulders and Core Activation
Push/Pull for Rotator Cuff Activation
Single-Leg Toe Touch for Posterior Chain Activation
Caterpillar March for Anterior Chain Activation
Box Hop for Foot and Ankle Activation

Stability Circuit:
Chop/Lift Combo for Core-Shoulder-Hip Integration
Single-Leg Rotation on Unstable Surface for Foot-Ankle-Hip Stability
Hanging Knee Tucks – Slow Eccentrics for Core Stability
Single-Leg Squat to Bench for Hip-Ankle Stability
Isometric Y-T-W-A’s for Shoulder Stability
Pallof Press for Core-Shoulder Stability

Strength Circuit:
Front Squat Progression (Squat)
Pull-up Progression (Vertical Pull)
Single-Leg Deadlift (Hip Hinge)
Unilateral DB Press (Horizontal Push)
Unilateral DB Row (Horizontal Pull)
Transverse Med Ball Throw (Rotation)
Dips (Vertical Push)
Jog – 20 Minutes (Gait)
Sun Salutations (Bend)​

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What is Pendulum Exercise
The Pendulum or Codman Exercise is a passive shoulder exercise often prescribed for shoulder rehabilitation. It supports the passive range of motion of the joint and doesn’t require muscle contraction.

Codman's Pendulum stretch
Do this exercise first. Relax your shoulders. Stand and lean over slightly, allowing the affected arm to hang down. Swing the arm in a small circle — about a foot in diameter. Perform 10 revolutions in each direction, once a day. As your symptoms improve, increase the diameter of your swing, but never force it. When you're ready for more, increase the stretch by holding a light weight (three to five pounds) in the swinging arm.

Towel stretch: Hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. Hold the towel in a horizontal position. Use your good arm to pull the affected arm upward to stretch it. You can also do an advanced version of this exercise with the towel draped over your good shoulder. Hold the bottom of the towel with the affected arm and pull it toward the lower back with the unaffected arm. Do this 10 to 20 times a day.

Finger walk: Face a wall three-quarters of an arm's length away. Reach out and touch the wall at waist level with the fingertips of the affected arm. With your elbow slightly bent, slowly walk your fingers up the wall, spider-like, until you've raised your arm as far as you comfortably can. Your fingers should be doing the work, not your shoulder muscles. Slowly lower the arm (with the help of the good arm, if necessary) and repeat. Perform this exercise 10 to 20 times a day.
Cross-body reachSit or stand. Use your good arm to lift your affected arm at the elbow, and bring it up and across your body, exerting gentle pressure to stretch the shoulder. Hold the stretch for 15 to 20 seconds. Do this 10 to 20 times per day.

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 Armpit stretch
Using your good arm, lift the affected arm onto a shelf about breast-high. Gently bend your knees, opening up the armpit. Deepen your knee bend slightly, gently stretching the armpit, and then straighten. With each knee bend, stretch a little further, but don't force it. Do this 10 to 20 times each day.

Starting to strengthen
As your range of motion improves, add rotator cuff–strengthening exercises. Be sure to warm up your shoulder and do your stretching exercises before you perform strengthening exercises.

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Outward rotation
Hold a rubber exercise band between your hands with your elbows at a 90-degree angle close to your sides. Rotate the lower part of the affected arm outward two or three inches and hold for five seconds. Repeat 10 to 15 times, once a day.

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Inward rotation
Stand next to a closed door, and hook one end of a rubber exercise band around the doorknob. Hold the other end with the hand of the affected arm, holding your elbow at a 90-degree angle. Pull the band toward your body two or three inches and hold for five seconds. Repeat 10 to 15 times, once a day.