LOWER BODY STRETCHES

 
Position the stretch so that a comfortable tension is felt in the muscle. If the position is uncomfortable, ease off on the stretch. Hold these stretches for 20-30 seconds. These stretches should be done 1-2 times per day at minimum and more if indicated by your Chiropractor. If you experience any pain with any of these stretches, stop immediately and consult Dr. White.
 
 
CAT STRETCH 
Vancouver Chiropractor - Cat Stretch
MUSCLE: Spinal Extensors
DESCRIPTION: Starting on your hands and knees arch your back up and tuck your chin to your chest until you achieve the position shown to the left.  Hold this position for 20-30 seconds.  This Stretch is commonly paired with the 'CAMEL STRETCH'. This also works the abdominal muscles.
 
 
 
CAMEL STRETCH
Vancouver Chiropractor - Camel Stretch
MUSCLE: Abdominals, Pectoralis Minor
DESCRIPTION: Start on your hands and knees. Contract your back muscles or spinal extensors and lift your head until you achieve the position shown to the left. You should feel the stretch in your chest, and abdominal muscles. You will also feel your low back muscles contracting. Hold this position for 15-30 seconds. This stretch is commonly paired with the 'CAT STRETCH'.
 
 
CHILD'S POSE
Vancouver Chiropractor - Child's PoseMUSCLE: Lumbar Paraspinals
DESCRIPTION: Start on your hands and knees.  Lower your hips down toward your feet and your head towards the floor. Reach forward with both arms until you acheive the position shown to the left. You should feel a stretch in the muscles of the low back.  Hold this stretch for 20-30 seconds or longer if desired.
 
 
 
COBRA
MUSCLE: Abdominals, Chest, NeckVancouver Chiropractor - Cobra
DESCRIPTION: Start by laying on your stomach with your hands on the floor as if you are about to perform a push-up. Slowly push your upper body off the ground while keeping your hips on the ground and look up towards the ceiling until you achieve the position shown to the left.
NOTE: If you are experience low back pain ask your Chiropractor if this stretch is appropriate for you as it can aggravate some low back conditions.
 
DOWNWARD DOG
Vancouver Chiropractor - Downward DogMUSCLE: Hamstrings, Lumbar Paraspinals
DESCRIPTION: Start with your hand and feet on the ground with knees bent. Straighten your knees while keeping your back straight and your core muscles active until you achieve the position shown to the left. To enhance the stretch walk your hands towards your feet.
 
 
 
GASTROCNEMIUS WALL STRETCH
Vancouver Chiropractor - Gastrocnemius StretchMUSCLES: Gastrocnemius
DESCRIPTION: Begin this stretch in a standing position. Your feet should be in a wide stance with one in front of the other. Lean towards the wall and straighten your knee until you achieve the position shown to the left. You should feel a gentle stretch in the calf muscles furthest from the wall. Hold this position for 20-30 seconds and perform on both sides. To enhance the stretch move your back foot further away from the wall.
 
GLUT MEDIUS STRETCH (SUPINE)
Vancouver Chiropractor - Glut Medius StretchMUSCLE: Gluteus Medius, Quatratus Lumborum, Lumbar Paraspinals
DESCRIPTION: Start by laying on your back with your left leg straight, your right leg bent at the knee and your shoulders on the ground. Reach your right leg over your left allowing your back/spine to twist until you achieve the position shown to the left. Assist the stretch using your left hand to apply pressure to your right leg drawing it closer to the ground. You should feel a gentle stretch on the right side of your gluteal muscles and/or your low back. Hold this position for 20-30 seconds. Perform on both sides.
 
HAMSTRINGS STRETCH (SITTING)
Vancouver Chiropractor - Hamstrings StretchMUSCLES: Hamstrings, Gastrocnemius, Lumbar Paraspinals
DESCRIPTION: This stretch is performed from the sitting position. Reach for your right toes with your right hand until you feel a gentle stretch in the back of your right leg. You may not need to touch your toes and that is OK. Stop when you feel the stretch. You may keep the left leg straight or tuck it in as shown on the left. Hold this position for 20-30 seconds and repeat on both sides.
 
 
HIP ADDUCTOR STRETCH
Vancouver Chiropractor - Hip Adductor StretchMUSCLE: Hip Adductors
DESCRIPTION: From a seated position bring your feet together so the bottoms of them are touching. Grasp your ankles and draw them towards you until you feel a stretch on the inside of your legs. If you desire a greater stretch, bend the elbows and lean forward putting pressure on your knees pushing them towards the ground. Hold this position for 20-30 seconds.
 
 
ITB FOAM ROLL
Vancouver Chiropractor - ITB Foam RollMUSCLE: Iliotibial Band, Tensor Fasciae Latea
DESCRIPTION: Place a foam roller (available at Bayside or most sports stores) on the ground and position it under the outside of your leg as shown by the picture to the left. Regulate the amount of pressure in the roll using your arms and opposite leg. Slowly move your body up and down (toward your head and toward your feet) so the foam roll rolls along the ground controlling the motion with your opposite leg and arms. Continue rolling on each leg for 30-60 seconds and perform and both legs.
 
PARASPINAL FOAM ROLL
Vancouver Chiropractor - Paraspinal Foam RollMUSCLE: Lumbar Paraspinals, Thoracic Paraspinals
DESCRIPTION: Place foam roller (available at Bayside or most sports stores) on the ground and lay on it as shown to the left. Use your legs to push your body back and forth so the foam roll applies pressure to your back muscles and rolls along the ground. Perform this exercise for 30-60 seconds.
 
 
 
PIRIFORMIS STRETCH (PRONE)
Vancouver Chiropractor - Piriformis StretchMUSCLE: Piriformis, Gluteus Medius
DESCRIPTION: Position your right leg so the outside of your knee and ankle are on the ground in front of you and your left leg is extended behind you as shown in the image on the left. Slowly lean your body forward until you feel a gentle stretch in the right gluteal area and hold for 20-30 seconds. Perform this stretch on both sides.
 
 
PIRIFORMIS STRETCH (SUPINE)
Vancouver Chiropractor - Piriformis StretchMUSCLE: Piriformis, Gluteus Medius
DESCRIPTION: Laying on your back cross your left leg over your right so your left ankle is resting just above the right knee. Using both hands grasp your right knee and draw it towards your chest as shown on the left. You should feel a gentle stretch in the left gluteal area. Hold this stretch for 20-30 seconds and perform on both sides.
 
 
PSOAS STRETCH (STANDING)
Vancouver Chiropractor - Psoas Stretch StandingMUSCLE: Psoas, Iliacus, Latissimus Dorsi, Transverse Abdominals
DESCRIPTION: Starting with a wide stride stance with your right foot forward and you left foot back, lean your upper body to the left and reach over your head with your left arm until you achieve the position on the left. You should feel a stretch in front of your left hip, upper leg and transverse abdominals. Hold this stretch for 20-30 seconds and repeat on both sides. To enhance this stretch mover your left foot further backwards and lower your body towards the ground by bending your left leg slightly further.
 
QUADRICEPS STRETCH (KNEELING)
Vancouver Chiropractor - Quadriceps StretchMUSCLE: Quadriceps
DESCRIPTION: Place your right foot flat on the ground with your knee at a 90 degree angle. Place your left knee on the ground while lifting your foot off the ground and towards your bum with your left hand until you achieve the position shown on the left. You should feel a stretch at the front of the left leg. Hold this position for 20-30 seconds and repeat on the opposite side.
 
 
QUADRICEPS STRETCH (STANDING)
Vancouver Chiropractor - Quadriceps StretchMUSCLE: Quadriceps
DESCRIPTION: Standing on your left leg grasp your right ankle and pull it towards your bum with your right hand. Brace yourself by holding onto the wall with your left hand. Keep you knees together and stand with your chest high. Hold this stretch for 20-30 seconds and perform on both sides.
 
 
 
SOLEUS STRETCH
Vancouver Chiropractor - Soleus StretchMUSCLE: Soleus
DESCRIPTION: Brace yourself against a wall with both hands and stand with a wide stance one foot in front of the other. Your feet should be flat on the ground and your rear leg should be slightly bent until you achieve the position shown to the left. You will feel a gentle stretch in the calf. Perform this stretch for 20-30 seconds and perform on both sides.
 
 
PSOAS STRETCH (KNEELING)
Vancouver Chiropractor - Psoas StretchMUSCLE: Psoas, Iliacus, Latissimus Dorsi, Abdominals
DESCRIPTION: From a kneeling position bring your right foot forward and place it flat on the floor while your left leg is extending backwards as shown on the left. Reach your left arm towards the ceiling making sure to keep your chest up. You should feel a stretch in the front of your left hip and the very upper aspect of your left leg. Hold this position for 20-30 seconds and perform on both sides.
 
 
TIBIALIS ANTERIOR
Vancouver Chiropractor - Tibialis AnteriorMUSCLE: Tibialis Anterior, Quadriceps
DESCRIPTION: Start this stretch in a kneeling position with your toes on either foot slightly turned toward each other. Slowly lean backwards until you achieve the position shown on the left. You should feel a stretch just next to your shin bone (Tibia). Hold this stretch for 20-30 seconds. If you feel pain in your ankles with this position, inform your Chiropractor.
 
 
GLUT MEDIUS STRETCH (SITTING)
Vancouver Chiropractor - Glut Medius StretchMUSCLE: Gludeus Medius
DESCRIPTION: From a seated position on a chair, bench or the side of your bed cross your right leg over your left. Grasp your right knee and draw up and across your body towards your left shoulder until you feel a stretch in your gluteal area. Hold this stretch for 20-30 seconds and perform on both sides. If you feel a pinch in the front of your hip, stop the stretch and have your hip evaluated by your Chiropractor.
 
 
 
 
 
PIRIFORMIS STRETCH (SITTING)
Vancouver Chiropractor - Piriformis StretchMUSCLE: Pirformis, Gluteus Medius
DESCRIPTION: From a seated position on a chair, bench or the side of your bed cross your right leg over your left. Place your right hand on your right knee and apply very gentle pressure. Slowly lean forward until you feel a gentle stretch in your right glueat area. Hold this stretch for 20-30 seconds and perform on both sides.
 
 
 
 
 

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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