EDUCATIONAL RESOURCES

 

STRETCHES

 

DYNAMIC STRETCHES

Dynamic stretches are meant to warm up the muscles in question and prepare them for exercise.  These activities should be done under control as to avoid injury from overly aggressive motions.  These stretches should be done for 10 repetitions prior to exercise.
arm circle and arm swing stretches
Arm Circles    Arm Swings

  Trunk rotation and anterior and posterior leg swings
Trunk Rotations Anterior/Posterior Leg Swings
        Lateral Leg Swings
   Lateral Leg Swings

LOWER BODY STRETCHES

Position the stretch so that a comfortable tension is felt in the muscle.  If the position is painful, ease off on the stretch.  Hold these stretches for 20 to 30 seconds.  These stretches should be done once to twice per day.
 glut med stretches
Glut Med & QL  Glut Med     Piriformis Alternatives
ham string stretches and quadricep stretches
  Ham Strings        Quadriceps    Gastroc Alternatives
 

SHOULDER AND NECK STRETCHES

Position the stretch so that a comfortable tension is felt in the muscle.  If the position is painful, ease off on the stretch.  Hold these stretches for 20 to 30 seconds.  These stretches should be done once to twice per day.
                         doorway stretch and posterior capsule
                              Doorway Stretch            Posterior Capsule
                         Upper Trapezius and Levator Scapulae
                           Upper Trapezius                 Levator Scapulae
                 Rhombois and neck extensor stretches
  Rhombois Neck Extensors

CORE AND NECK EXERCISES

Hold Static Exercises for 30sec and increase time as you build strength.  Dynamic exercises should be performed for 3 sets of 10 repetitions or for as many as you can hold perfect form.

       Alternating Arm and Leg Raise stretches
         Alternating Arm and Leg Raise   Alternating Ball Touches    Reverse Bridge with Leg
                  Front and side Bridge stretches
Front Bridge     Side Bridge
                   Chin Tuck Positions
Chin Tuck Position 1 Chin Tuck Position 2

 

We Do Direct Billing
Depending on your policy type and your plan rules, we are able to direct bill most insurance companies after each appointment. Have a look through the list of insurance companies we are able to direct bill and bring your insurance policy information with you to your next appointment. Let's see if we are able to direct bill your claim for you!
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