Day 4 Home Rehabilitation Intro
The specific spinal correction offered in our clinic consists of three vital components: our spinal adjustment procedure, in-clinic rehabilitation and at-home rehabilitation exercises. In the clinic, our doctor and staff will administer your adjustment and guide you through the in-clinic rehabilitation process. But what comes next—bar none—is the real difference maker in your spinal health. Nothing can replace your commitment to improvement. Your at-home exercises are crucial to building the muscles that stabilize your vertebrae, and keep your spine healthy long-term.
Remember, we are a team. And the most successful teams are those that work together.
Wobble Chair Exercises
To begin your at-home rehabilitation you'll first be introduced to wobble chair exercises. The wobble chair is typically an inflatable disc that simply sits on your chair or table. We'll demonstrate how to warm up your entire spine through each plane of motion using this simple, yet super effective tool.
Alar Ligament Left
The C1—or Atlas—is the keystone of your entire spin. It's health is essential to the function of your nervous system. This exercise strengthens the alar ligament that helps stabilize the top portion of your spine.
Alar Ligament Right
This rehab exercise works the muscles just below the base of skull to strengthen and stabilize the uppermost vertebra in your spine. This video will demonstrate the proper form to maintain throughout the exercise.
Atlas (C-1) Rotation Exercise Left
The exercise demonstrated here is to prevent the uppermost vertebra in your neck from over-rotating. Though very simple, this can help stabilize your C1—or Atlas—vertebra. Here you'll also see a few quick dos and don'ts to ensure you maintain proper form and complete the exercise safely.
Atlas (C-1) Rotation Exercise Right
The exercise demonstrated here is to prevent the uppermost vertebra in your neck from over-rotating. Though very simple, this can help stabilize your C1—or Atlas—vertebra. Here you'll also see a few quick dos and don'ts to ensure you maintain proper form and complete the exercise safely.
Cervical Flexion Exercise
This home care exercise focuses on stabilizing and strengthening the vertebrae in your neck. Your neck contains each of the cervical vertebra that give it a natural curve, known as the "arc of life." If you lose the curvature in your neck, your spinal cord damages and deteriorates as a result.
Cervical Extension Exercise
Here we will demonstrate the cervical extension exercise. The goal of this exercise is to strengthen and stabilize the bones and muscles in your neck to prevent them from shifting out of place. We will also show some common mistakes in form to help keep you injury-free.
Cervical Dorsal Exercise (Compensated)
This simple home care exercise is vital to stabilizing your cervical spine. It will help repair the shift and irregularities—known as subluxations—in your neck bones.
Cervical Dorsal Exercise (Uncompensated)
This neck strengthening exercise will help your muscles prevent your cervical vertebrae from shifting out of place. We will demonstrate the proper form to maintain during this exercise so you achieve the best results possible.
Chest Expander Exercise
The chest expander exercise is used to correct subluxations in the upper thoracic and lower cervical spine. We'll teach you the proper form to hold for 60 seconds to successfully and safely complete this exercise.
Praying Mantis Exercise
This torso stretching exercise focuses on strengthening your thoracic spine. For maximum effect, hold this position for 60 seconds.
Pit Ball/Arm Squeeze Exercise
The pit ball/arm squeeze exercise strengthens and stabilizes your thoracic vertebrae. It is very simple to perform. Simply position the wedge under your arm, then squeeze, hold, relax and repeat.
Psoas Stretch Left Side
This exercise helps you improve subluxations in your pelvic region. By completing this exercise properly, you can stabilize and prevent future subluxations from occurring.
Lumbar Extension Exercise
This exercise targets the lumbar vertebrae in your low back. Perform this exercise properly and you will accentuate the essential curve in your lower spine while stabilizing your lumbar vertebrae.
Lateral Strap Exercise Left Side
This exercise is often performed using a resistance band or tubing. We'll demonstrate the dos and don'ts of this exercise, which will help you strengthen your lumbar.
Lateral Strap Exercise Right Side
This exercise, often performed using a resistance band, will strengthen and stabilize your lumbar vertebrae. We'll demonstrate the dos and don'ts of this exercise for maximum efficiency and safety.
Quadratus Lumborum Left
This exercise uses two support blocks and a pelvice wedge. It strengthens the lowest portions of your spine, the lumbar vertebrae. This exercise targets one side of your body at a time.
Quadratus Lumborum Right
This exercise strengthens the lowest portions of your spine, the lumbar vertebrae. Using two spinal supports and a pelvic wedge, we'll demonstrate how to target each side of your body.
L-5 Spondylo Blocking Exercise
This exercise targets the lowest vertebra in your spine, the L-5. Using a wedge or other support, we'll demonstrate the proper form of this home care exercise that reduces nerve pressure around your L-5 vertebra.
L-5 Spondylo Lower Exercise
This low back exercise target the lowest verterbra in your spine, or the L5. This is a two-part exercise that helps stabilize the bottom portion of your spine.
Leg Extension Exercise
This simple exercise helps increase the effectiveness of spinal adjustments targeting your pelvis.We'll demonstrate the proper technique and form for this exercise, so you can improve the health of your spine.
Spinal Sleeping Aids and Pelvic Wedges
We'll demonstrate the proper use of your sleeping aids and pelvic wedges. This system of supports helps maintain the necessary natural curves of your spine. At night, your nervous system actually becomes more active. Use your doctor-prescribed supports and wedges to get the most out of every adjustment procedure.
Pelvic Blocking
This video explains and demonstrates the use of pelvic support wedges to strengthen and stabilize your cervical and lumbar spinal bones. This exercise is essential to maintaining the proper alignment of your spine.
Head Weighting Exercise
This exercise helps reestablish the cervical curve in your neck, which is essential to optimizing the function of your entire nervous system. Dr. Tony Nalda demonstrates how to use the head weighting equipment safely.
Cervical Traction Exercise
This exercise is essential to removing abnormalities in the cervical spine as well as preventing degeneration of the vertebrae in your neck. Dr. Tony Nalda demonstrates how to safely use the cervical traction door unit.