Caring For Your Spine

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 and caring for your spine. Your at-home exercises are crucial to building the muscles that stabilize your vertebrae, and keep your spine healthy long-term.

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.

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 caring for your spine.

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.

Psoas Stretch Right Side

This stretch helps open and loosen your hips, which prevents subluxations in your pelvic regions. It also helps strengthen caring for your spine.

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

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.

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.