inBalance Chiropractic and Wellness
Exercise List
Select an Exercise Category
Cervical
Neck over edge of bed
Series of 4
Isometric Exercises
NOTE
1. Isometrics exercises are used to maintain strength and prevent pain; do the following exercises 2-3 times per day.
2. Each contraction should be held for six seconds and repeated ten times.
NOTE
1) All exercises should be performed pain-free and through a full range of motion. If any pain is felt then simply decrease the amount of tension on the exercise band and continue. If there is still pain, you should stop the movement and consult the doctor.
2) All exercises should be performed slowly and in control, with a six second count: two seconds up, hold for one second, and three seconds back down.
3) The patient should position themselves and the exercise band as shown in the video.
4) All exercises should be performed within a range of twelve to fifteen repetitions. The proper amount of dumbbell weight or/and resistance should allow for muscular fatigue to occur between the twelfth and fifteenth repetition.
5) All exercise sets should be performed one of three ways:
a) One set daily.
b) Two-three sets on alternating days.
c) 3 Sets of ______ reps every other day.
Supraspinatus with Dumbbell
Supraspinatus with Band
Infraspinatus with Dumbbell
Infraspinatus with Band
Teres Minor with Dumbbell
Teres Minor with Band
Subscapularis with Dumbbell
Subscapularis with Band
Frozen Shoulder Mobilization
Frozen Shoulder Mobilization Variation
Tricep Kickbacks
Tricep Extension (2Arms)
Tricept Extension (1Arm)
Bicep Curls
Bicep Curls with band
Lateral Raise with Band
Lateral Raise with dumbbells
NOTE
Hanging is a form of traction which helps to decompress the intervertebral lymphatic system by stretching the pectoralis musculature and opening up the lymphatic duct, which runs through its muscle fibers.
NOTE
All stretches should be performed pain free and through a full range of motion. If any pain is felt, simply decrease the degree of bending and continue. If there is still pain, you should stop the movement and consult the doctor.
Thoracic Roll
Thoracic Trigger Points with Ball
Mid Trapezius
Mid Trapezius with Band
Low Trapezius
Low Trapezius with Band
Bent Rows
Latissimus Dorsi with Band
Latissimus Dorsi Pull Down
Rotator Stretch
NOTE
All stretches should be performed pain free and through a full range of motion. If any pain is felt, simply decrease the degree of bending and continue. If there is still pain, you should stop the movement and consult the doctor.
Forward/ Side Bending
Arch and Sway
Lumbar Stretch
Pelvic Tilt
Sitting Disc Pump
Rock and Roll
Passive Extension
NOTE
1) All exercises should be performed pain-free and through a full range of motion. If any pain is felt then simply decrease the amount of tension on the exercise band and continue. If there is still pain, you should stop the movement and consult the doctor.
2) All exercises should be performed slowly and in control, with a six second count: two seconds up, hold for one second, and three seconds back down.
3) The patient should position themselves and the exercise band as shown in the video.
4) All exercises should be repeated as directed by the doctor.
a) 3 sets of ______Reps every other day.
Gluteus Maximus
Gluteus Medius/Gluteus Minimus
Gluteus Maximus Ankle Weight
Gluteus Medias Ankle Weight
Gluteus Trigger Point with Ball
Piriformis Stretch
Piriformis Stretch Variation
Hamstring/ Gluteus Strider
Hamstring with Band
Hamstring Ankle Weight
Hamstring Roll
Hamstring Stretch
Hamstring Stretch Variation
Adductor Ankle Weight
Adductor Band
Adductor Roll
Abductor Roll
Adductor Stretch
Abductor Stretch (Right Side)
Quadriceps Roll
Quadriceps Stretch
Quadriceps Stretch Variation
Calf Roll
Iliotibial Tract Roll
Rectus Femoris
Tensor Fascia Lata
Vastus Medialis Oblique
Rectus Femoris Ankle Weight
Tensor Fascia Lata Ankle Weight
NOTE
1) All exercises should be performed pain-free and through a full range of motion. If any pain is felt then simply decrease the amount of tension on the exercise band and continue. If there is still pain, you should stop the movement and consult the doctor.
2) All exercises should be performed slowly and in control, with a six second count: two seconds up, hold for one second, and three seconds back down.
3) The patient should position themselves and the exercise band as shown in the video.
4) All exercises should be repeated as directed by the doctor.
5) Keep shoes on so the band does not slip.
6) 12-15 Reps once a day or three sets every other day.
Anterior Tibialis
Posterior Tibialis
Peroneous Longus and Brevis
Peroneous Tertius
Cold
Apply cold to the affected areas for twenty minutes at a time. Do not apply cold therapy directly to the skin. Repeat treatment as needed with twenty minute rest period applications.
Cold/Heat Contrast
Apply cold/heat to the affected areas for a twenty minute cycle. A cycle should start by applying five minutes of cold, followed by ten minutes of heat, and ending with another five minutes of cold. All applications should be applied to the affected areas of pain or discomfort.
