Home Therapy Exercises
| Cross Crawls |
| Tennis Balls |
| Third World Squats |
| Water Drill |
| Tusken Chiropractic and Acupuncture is not responsible for injury resulting from use or misuse of these exercises. Please consult your physician before beginning this or any exercise or stretching program |
-Lay flat on your back on the floor; keep your back flat on the floor throughout the exercise.
-Smoothly, alternately move one opposite arm and leg through a full extension while rotating your head toward the arm that is up, remember to bend the knee on the leg that is raised.
-Repeat through 20-60 cycles
-This done to help undo musculo-skeletal imbalance and maintain gains made by our patients.
-Sit in a solid high backed chair
-Starting with your lower back, place the tennis balls on the muscles on either side of the spine.
-Lean into the balls for 1-2 minutes, and then move them up about one inch. Continue up until your reach your neck. Repeat twice daily
-Making massage tennis balls: Tightly tie 2 tennis balls together in a sock. The sock must be tied tightly so that they are touching at all times
-This exercise provides many of the benefits of trigger point therapy and intersegmental stretch for the vertebrae of the spine in a simple and easy to use form.
-Place your feet shoulder width apart on a level surface
-Squat down, keeping your head forward and your heels on the floor. Hold for 30 seconds.
-Lean forward to place your hands on the floor and rise gently.
-Repeat 3-4 times a day
-This exercise reduces sacroilliac joint strain and decompresses the lumbar spine.
-Drink 8-10 8oz glasses of water daily
-Water makes up 60-70% of your body weight. Replacing water is necessary for good health. Good water consumption will improve all aspects of body function.
