Gateway Chiropractic

Exercises

Disclaimer: These exercises are only for patients that have been examined and treated at Gateway Chiropractic.

The links below show more exercises than we recommend - please focus on the list of exercises below, or consult your Chiropractor before doing an exercise that is not listed

The exercises listed below are for review purposes only after specific instructions have been provided by the doctor.

If you experience any pain and/or increasing discomfort while performing any of these exercises, stop immediately and inform your healthcare provider.

Level 1:

Mobililty

Child's Pose
Cat Stretch
Spinal Rotation
Pelvic Tilts

click here

Level 2a:

Stability & Motor Control

Bird-Dog
Supine Bridge

click here

Level 2b:

Stretching

Quadriceps stretch
Figure 4 Stretching
Hip Flexor Stretching
Hamstring Stretch

click here

Level 3:

Strengthening

Side Plank
Modified Curl Up

click here

Neck Pain

Level 1:

Neck Mobility

Neck Rotation Sitting
Neck Extension Sitting
Assisted Neck Lateral Flexion
Assisted Neck Flexion
Forward & Backward Bending
Kneeling

Click here

Level 2:

Posture, Neck Stretching, Shoulder Stretching

Postural Correction
Neck Extensor Stretching
Stretching in Neck Lateral Flexion & Rotation
Pectoral Stretching
Rhomboid Stretching
Trapezius Stretching
Triceps Muscle Stretch

Click here

Level 3:

Neck Motor Control & Strengthening

Neck Motor Control
Strengthening Neck Retraction (Sitting & Supine)
Isometric Strengthening in Flexion & Extension
Retraction Flexion Supine,
Retraction Rotation Supine
Isometric Extension & Flexion with Rubber Band
Neck Extensor Strengthening
Additonal - Head Lift & Variation

Click here

Level 4:

Should Blade Motor Control and Strengthening Exercises

Multiple Scapula Motor Control
Scapular Retraction (Sitting)
Scapular Retraction with Weights (Inclined Position)

Click here