Exercise Program | Canadian Chiropractic Spinal Decompression Centres

Exercise Rehabilitation Program

EXERCISE REHABILITATION PROGRAM

What you do for self-management is crucial for regaining your health and achieving optimal wellness. At our clinic, we integrate a progressive multi-step approach based on Stuart Mcgill's research on spinal stability and conditioning (SEE ARTICLE).

STRETCHING RULES

1) Each stretch is performed slowly, without bouncing or jerky movements, and NOT to the point of pain.

2) Stretch to the point of a pulling sensation and NOT to the point of burning, tearing, or painful sensation.

3) If any stretch aggravates your condition, stop doing that stretch until you talk to the doctor.

4) Try to do your stretches at home 3 times a day between visits. You can mix and match stretches. Do what you can.

5) Remember, the more you do, the faster you will heal and the healthier you will stay.

6) Continue to do stretches even when you feel better!

DECOMPRESSION STRETCHES/POSITIONS OF RELIEF FOR YOUR SPINE AT HOME

1. BENCH/BED STRETCH

Lay on a stable bench or bed with a towel or cushion underneath your hips
Shuffle your hips to the end of the bed
Slowly walk your hands out as far as possible
Tuck your chin toward your chest until you feel a pull through the whole back
Hold for 30-60 seconds, and repeat three rounds

2. BAR STRETCH

Stretches the lats, upper back, shoulders, and arms and releases tension in the back and spine. Practice for short periods of 5 to 20 seconds to begin with, then build up to a longer hang and more intense stretch over a minute. You could start with a chair underneath your feet and practice hanging with one leg supported at a time.

Stand with feet hip-width apart
Grip a bar overhead with thumbs tucked
Extend the arms fully
Lift your feet and hold the hang for as long as possible. Repeat 4-5 rounds.

3. CAT COW STRETCH

Start in a tabletop position — shoulders stacked over wrists and hips over knees
With a neutral spine, find length from your neck to your lower back
As you inhale, press your stomach toward the mat and lift your chin toward the ceiling
On your exhale, round your spine, tuck your pelvis toward your stomach, and push your upper back toward the ceiling
Ensure you contract your triceps muscles to extend and lock out your elbows to avoid elbow strain.
Repeat for 10-15 rounds

4. PRAYER STRETCH

Prayer stretch for low back pain decompression

• Begin on your hands and knees.
• Sit back so your bottom is touching your heels.
• Then reach out with both arms in front of you on the floor and relax into this position.
• Hold here for 10 seconds.
• Repeat the same steps, however now reach your arms slightly to the left, then slightly to the right (holding for 10 seconds in each position).
• Repeat each direction (forward, left side, right side) 3 times.

5. STANDING KITCHEN SINK STRETCH

Kitchen sink stretch for low back pain decompression

Begin by finding a sturdy surface you can hold onto. I typically have my patients do this at the kitchen sink.

• While holding onto the surface, slowly lean back and completely straighten your elbows.
• At this point, you should be leaning all of your weight back behind you.
• Stay in this position for 20-30 seconds, take deep breaths, and try to relax into the position.
• Repeat 2-3x, as much as needed throughout the day.

6. POSITIONAL STATIC DECOMPRESSION WITH CHAIR

Chair stretch for low back pain decompression

This is not so much an exercise but rather a position that I often have patients assume if they are having severe pain and are unable to relieve it with other techniques. While this is not true decompression, it will still take some stress off the lumbar area.

• Begin by getting on the floor (if you feel comfortable)
• Position a chair next to you
• Lay on your back and place your lower legs on the chair, with the edge of the chair positioned on the back of your knees.
• Relax in this position for at least 5 minutes, but you can stay here as long as you feel comfortable.

7. CEILING STRETCH

Overhead stretch for low back pain decompression

Begin by standing upright with your feet shoulder width apart
• Interlace your fingers, the bring your arms overhead, making your elbows completely straight
• Then reach toward the ceiling and hold the stretch 20-30 seconds
• Repeat 4-5x, multiple times a day

FULL BODY STRETCHES

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PROPER SLEEPING POSITIONS

When you are trying to sleep, you are trying to balance both resting comfortably and assuming a posture that will prevent further pain and soreness. As such, what position you assume while asleep is highly essential.

Generally speaking, sleeping on your stomach is not advisable. The position naturally puts undue weight on your back and neck. However, if you gravitate toward this position or it helps with your particular condition, then you can provide support by placing a pillow under your lower abdomen to distribute the weight more evenly.

If you sleep on your side, you might want to consider placing a pillow between your knees. Without a pillow or similar support in that position, your spine and hips may hang and bend unnaturally throughout the night. Using some form of pad to space your legs out will promote better alignment of your body. Because sleeping on your side is inherently asymmetrical, take care not to favor one side night after night. Alternate to prevent uneven muscle development.

If you sleep on your back, try putting a pillow underneath your knees. This can help take the weight off of your lower back and have your spine extend more naturally while you sleep.

CORRECTIVE/STABILITY EXERCISE RULES

1) Isometric exercises are held under 10 seconds in duration. Only improve endurance through repetitions rather than increasing hold time.

2) Maintain perfect form for the exercise. If it is not possible due to pain or strength issues, do not do the exercise at all.

3) If any exercise aggravates your condition, stop doing that exercise until you talk to the doctor.

4) Try to do your exercises at home 3 times a week between visits. You can mix and match stretches with exercises. Do what you can.

5) Remember, the more you do, the faster you will heal and the healthier you will stay.

6) Continue to do exercises even when you feel better!

BIG 3 CORE STABILITY EXERCISES

1. CURL UP

Lie down on your back with your legs out straight. Bend your right leg and plant that foot on the floor next to your left knee.
Put your hands under your lower back. They will prop your lower back up, which allows you to keep a natural curve in your spine.
Curl your head, neck, and shoulders off of the ground. Try to keep your neck as still as possible while you lift your head up. Don’t tuck your chin or let your head fall back.
Try to hold yourself up at the top for 5-10 seconds.
Lower yourself down. Do half of the repetitions with your right leg bent and half with your left leg bent.

2. BIRD DOG

Get on the floor on your hands and knees in a quadruped position. Make sure that your back is relatively flat.
Raise your left arm forwards and at the same time extend your right leg straight back.
Raise your arm and leg until they are in line with your torso. To increase activation of your back muscles even more during this exercise, you can clench the fist of the arm you’re raising.
Lower your arm and leg. Once you complete the desired amount of repetitions on that side, switch to the other side and repeat.

3. SIDE BRIDGE

Lie on your side, with your elbow underneath your shoulder. Curl your feet back so that your knees are at a 90-degree angle. To make this exercise harder, straighten out your legs instead of bending them.
Lift your hips off of the ground, putting your weight on your elbow and knees.
Hold that position for as long as you can. Try to maintain a straight line from your head down to your feet. Make sure that your hips are in line with the rest of your body.
When you can no longer hold that position, drop and switch to the other side, hold for a maximum of 10 seconds and push the heel away and make a squeezed fist for more stiffness into the core.

NECK AND SHOULDER EXECISES

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STRENGTHENING EXERCISE RULES

1) Learn proper form with each exercise with the lowest weights/resistance first.

2) Maintain perfect form for the exercise. If it is not possible due to pain or strength issues, do not do the exercise at all.

3) If any exercise aggravates your condition, stop doing that exercise until you talk to the doctor.

4) When cooling down, start your cool down with 2-3 minutes of either walking around the room or walking on the spot. Finish with stretches.

5) Try to do your exercises at home 3 times a week between visits. You can mix and match stretches with exercises. Do what you can.

6) Remember, the more you do, the faster you will heal and the healthier you will stay.

7) Continue to do exercises even when you feel better!

RESISTANCE BAND EXERCISES WITH CHAIR

1. SEATED HIP ABDUCTION

Strengthening exercises - Chair - Resistance band -Older- hip abduction

Set up and starting position: Sit on a chair with feet flat on the floor and shoulder width apart. Loop band around thighs, just above knee and tie band on top. Relax shoulders, tighten core and maintain good posture.
Movement: Push thighs out against band to open, hold for 3-5 seconds. Slowly return to start position Relax, repeat up to 15 times. Remember to breathe!

2. MARCHING HIP FLEXION

Strengthening exercises - Chair - Resistance band -Older- marching hip flexion

Set up and starting position: Sit on a chair with feet flat on the floor and shoulder width apart. Loop band around thighs, just above knee and tie band on top. Relax shoulders, tighten core and maintain good posture.
Movement: Raise one knee up towards chest to stretch band. Hold for 5 seconds and slowly lower back to floor. Repeat up to 15 times, switch legs. Remember to breathe!

3. TOE RAISES

Strengthening exercises - Chair - Resistance band -Older- toe raises

Set up and starting position: Sit on a chair with feet flat on the floor and shoulder width apart. Loop band around thighs, just above knee and tie band on top. Relax shoulders, tighten core and maintain good posture.
Movement: Press sides of thighs out into band and raise both toes off the floor. Don’t let band pull your knees or ankles inward. Hold for 5 seconds, then return to start position. Raise both heels off the floor. Repeat up to 15 times. Remember to breathe!

4. KNEE EXTENSION

Strengthening exercises - Chair - Resistance band -Older- knee extension

Set up and starting position: Sit on a chair with feet flat on the floor and shoulder width apart. Loop band around ankles, just above shoes and tie band. Relax shoulders, tighten core and maintain good posture.
Movement: Keep left knee bent with foot on floor, slowly straighten right leg to stretch elastic. Hold leg extended for 5 seconds, slowly return to start position. Repeat up to 15 times, switch legs. Remember to breathe!

5. SHOVEL

Strengthening exercises - Chair - Resistance band -Older- shovel

Set up and starting position: Sit on a chair with feet flat on the floor and shoulder width apart. Loop band around bottom of one foot. Relax shoulders, tighten core and maintain good posture.
Movement: Hold ends of band firmly in both hands and keep them at hip height. Slowly bend knee towards chest, keeping toes pointed up. Push foot down towards the floor to straighten knee. Repeat up to 15 times, switch legs. Remember to breathe!

6. SHOULDER FLEXION

Strengthening exercises - Chair - Resistance band -Older- Shoulder flexion

Set up and starting position: Sit on a chair with feet flat on the floor and shoulder width apart. Loop band under thighs, hold band firmly in both hands. Relax shoulders, tighten core and maintain good posture.
Movement: Hold left hand stationary on thigh. Hold right arm straight with thumb up and pull the band up in front of you as high as comfortable. Hold band up for 5 seconds. Slowly return to the starting position. Repeat up to 15 times, switch arms. Remember to breathe!

7. BICEP CURL

Strengthening exercises - Chair - Resistance band -Older- bicep curl

Set up and starting position: Sit on a chair with feet flat on the floor. Loop band under feet and hold band firmly in both hands. Relax shoulders, tighten core and maintain good posture.
Movement: Hold each end of the band with thumbs facing up. Keep elbows at your sides. Keep wrists straight, bend right elbow bringing hand toward right shoulder. Only one forearm should move at a time. Slowly return to the starting position. Repeat up to 15 times, switch arms. Remember to breathe!

8. BACK ROW/SCAPULAR SQUEEZE

Strengthening exercises - Chair - Resistance band -Older- Seated back row scapular squeeze

Set up and starting position: Sit on a chair with feet flat on the floor and back straight. Loop band under one foot and hold band firmly in both hands. Relax shoulders, tighten core and maintain good posture.
Movement: Squeeze shoulder blades together while bringing elbows straight back until hands reach top of hips. Hold for 5 seconds, then slowly return to start position. Keep arms close to your side the entire time. Repeat up to 15 times. Remember to breathe!

9. SHOULDER EXTERNAL ROTATION

Strengthening exercises - Chair - Resistance band -Older- Shoulder external rotation

Set up and starting position: Sit on a chair with feet flat on the floor. Hold band firmly shoulder width apart in both hands, elbows bent at your side with thumbs facing up. Relax shoulders, tighten core and maintain good posture.
Movement: Keep elbows in, stretch band apart and hold for 5 seconds. Slowly bring hands back to start. Repeat up to 15 times. Remember to breathe!