Chiropractic Professionals of Columbia
1301 Elmwood Avenue
Columbia, SC 29201
Therapeutic Exercises For Your Family
The Chiropractic Professionals of Columbia have designed a List of Exercises that will help your Family defeat Back Pain Naturally. This is a List of Exercises that I have linked to my YouTube Channel so you can Read how to do the Exercise and then click to see the Video, Enjoy. -Dr. Benson
PARTIAL SIT UPS Exercise: Partial sit ups are Great For back pain. These muscle groups can be worked out without putting stress on your lower back. You will start just like a regular sit up with your back on the floor and both feet on the floor, and bend your Knees. Raise your head, neck, and shoulders off of the floor and hold that position for 3 seconds. This exercise is designed to strengthen your core. Repeat as many times as you can, with a goal of increasing your reps each day.
KNEE TO CHEST Exercise: Start this exercise like the partial sit up. Start the exercise by drawing one of your knees to your chest, using both hands (only one foot is now on air). Hold to the count of 10, then slowly release it to the rest position. Do 4-5 repetitions, and then repeat with your other leg, then both legs at the same time. This exercise stretches your glute's and back.
HIP ROLL Exercise:Start this exercise flat on your back with your arms extended out to the side. Bend your knees and lift your feet off of the ground. You will now rotate your hips to the side so that your legs become parallel with the floor. Rotate from side to side for 5-10 repetitions. This is another core exercise that strengthens your abdominal muscles.
LOW BACK EXTENSION Exercise: Start by laying flat on your stomach with your hands to your side. Lift your head and upper body off of the ground by using the muscles in your lower back. Hold this position for 4-5 seconds and then lower yourself back down. Repeat 10-15 times.
Cat Stretch Exercise: Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips with your back straight. Use your abdominal muscles to push your back towards the ceiling, arching it like a cat. Drop your back so that your lower back extends. Your head should raise when doing this. Make sure to keep your elbows straight the entire time, the only movement should be in your spine. Repeat this 15-20 times.
BACK EXTENSION Exercise: This exercise is best performed with a physio ball. Lay with your stomach on the stability ball with your hands behind your head. Tighten your abdominal muscles and use your lower back muscles by contracting your glutes to lift your shoulders and chest off the ball.
SUPERMAN Stretch: Lie face down with your arms extended above your head. Tighten your abdominal muscles and lift your arms and legs off the ground. It should look like you are in a Superman like flying position. Hold this for about 30 seconds and then release. You may be tempted to hold your breath when clenching your abdominal muscles. DON'T! Control your breathing while holding this position.
DOUBLE LEG LIFTS Exercise: Using a stability ball, lay face down with your hands on the floor in front of the ball. Raise both legs off of the floor until your body is horizontal and hold the position for about 10 seconds. Lower your legs back down to the floor and repeat 10-15 times.
SPINAL ROTATION Stretch: While seated in a chair, reach one arm across your stomach and grasp the opposite side of the chair. Look over the shoulder while rotating the low- and mid-back. Hold for 10-20 seconds.
EXTERNAL SHOULDER ROTATION Stretch: Start by lying on your right side with your right arm folded under your head. Your upper left arm should be parallel to your torso, bent at the elbow so that your forearm is lying across your stomach with your hand on the floor. By rotating your left shoulder, raise your forearm so that it is perpendicular to the side of your body. Switch to your other side and repeat.
INTERNAL SHOULDER ROTATION Stretch: Lay on your right side, like in the external shoulder rotation, but keep your right hand free this time. Keep your right arm next to your body and bend at the elbow. Rotate your shoulder to move your forearm. It will start flat on the floor, and then you will rotate it into your body so that your forearm is flat across your stomach. Repeat this motion 15-20 times and use weights if you prefer.
LATERAL DELTOID RAISE Exercise: Start with your arms to the side of your body, palms facing the thighs. Tighten your abdominal's, bend the knees slightly, and position the feet about shoulder width apart. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides.
FRONT DELTOID RAISE Exercise: Start with your arms in front of your body, palms facing the thighs. Tighten the abdominal's, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly, and slowly lower your arms.
SINGLE-ARM LAT PULL DOWN Exercise: Begin with both hands overhead holding an elastic resistance band. Engage the abdominal's, bend the knees slightly, and position the feet about shoulder-width apart. Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. Keeps your arms slightly in front of the face to protect the back and shoulders.
STABILITY BALL PUSH-UPS Exercise: Start with the ball under your stomach and your hands on the floor in front of you. Roll forward slowly until your shins are balancing on the stability ball. Now perform pushups as your normally would by bending at the elbow.
SIDE LUMBAR BRIDGE Exercise: Lie on one side with your legs straight. Support the upper body by keeping the elbow directly beneath the shoulder. Being careful not to let the top hip rotate forward, engage the abdominal's and use the torso to lift the hips. Hold this position for 10 to 15 seconds, maintaining a neutral neck and spine position.
SINGLE-LEG REVERSE CURL Exercise: Lie on your back with one knee flexed and foot flat on the floor and the other leg straight out slightly raised off the ground. Extend arms flat along body and maintain neutral alignment in the cervical spine. Lift the working knee and leg in an upward diagonal direction over the belly button. Pause, then slowly lower the leg to the starting position. Repeat with other leg.
CRUNCH W/ STABILITY BALL Exercise: Lay down with your back on the stability ball and your hands behind your head or folded across your chest. Maintain a backwards-pelvic tilt and raise shoulder blades off the ball, return to the starting position, and repeat.
NECK FLEXION Stretch: Stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball. Relax and repeat.
NECK EXTENSION Stretch: Stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.
NECK LATERAL Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push side of heads laterally into the ball.
- Bring your ear to your shoulder
- Let your neck to sit in that position for 5 to 7 seconds
- Force your ear toward your shoulder.
- Feel the stretch of your neck muscle on the opposite side.
Same principle as the exercise before...
- Bring head back as if you are looking toward the ceiling.
- Feel the stretch in the muscles located on the front part of your neck.
- Rotate your head toward your (R or L) shoulder and then
- Nod your head down and you will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.
Neck exercises for strength
- Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.
- Place your hands on the back of your neck and force your head back while providing resistance with your hands.
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We use the the Latest and Safest Chiropractic Techniques used Today. We have over 20 Years worth of Chiropractic Experience working with Patients with the Gentlest Techniques Possible. We are Full Spine Adjusting Chiropractors. We find and Locate Your Vertebral Subluxations and Yes, we Fix That!
Chiropractic is a Non-invasive, Conservative Treatment option for Back Pain. Get your Spine Checked! We are Your Board Certified Chiropractic Physicians of Columbia S.C. Remember Great Chiropractic Care, will Make's a World of Difference in Your Family's Healthcare.
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1301 Elmwood Avenue
Columbia, SC 29201
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“What a wonderful staff!! Oh my how much better I feel since going there. I truly appreciate all the help I have received from Dr Benson and Paul!!! Everyone at the office is awesome!! Thank you guys for making me human again!!”