RESOURCES

  • Neck
  • Shoulders
  • Upper Back
  • Mid Back
  • Lower back

Neck

Exercises

Exercise

When driving or with exercise ball press head backwards against head rest/ ball for resistance (10 reps/ 2 sets)

Stretches

Chiropratcic Stretches

Tilt head to the right and left

Chiropratcic Stretches

Rotate head to the right and left

Chiropratcic Stretches

Flexion and extensions



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Shoulders

Exercises

Exercise

Place hands overhead in a Y position, engage shoulders, and retract your head. For more resistance you may use ball. (Y's)

Exercise

Place arms up with elbows bent, engage shoulder, and retract head. (M's)

Exercise

Place arms extended out to sides, palms up, engage shoulders, retract head. (T's)

Exercise

Rest arms at sides, elbows bent, rotate arms back, engage shoulders, and retract head. (L's)

Exercise

Fold hands behind back, squeeze shoulders together, head up. (I's)

Stretches

Chiropratcic Stretches

Reach arm across body and pull with the opposite hand

Chiropratcic Stretches

Reach arm behind body and pull with opposite hand



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Upper Back

Exercises

rotate-back-forward

Rotate shoulders in circular motion forward

rotate-sholders-back

Rotate shoulders in circular motion backwards

*See also shoulders (Y's T's, M's, L's, & I's)

Stretches

Chiropratcic Stretches

Cross wrist in front of you, lock hands together and round shoulders. Can be sitting or standing

*See shoulder stretches



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Mid Back

Exercises

*See shoulder and upper back

Stretches

Chiropratcic Stretches

Sitting reach for toes

Chiropratcic Stretches

Standing reach for toes

* See shoulder and upper back



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Low Back

Exercises

Exercise

Crunches

Stretches

Chiropratcic Stretches

Rotate right and left (standing, seated or laying)

Chiropratcic Stretches

Tilt to the right and left

Chiropratcic Stretches

Upward Dog

Chiropratcic Stretches

Cat



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Helping you help yourself.

To reach optimal health, matters must also be taken into your own hands. In between visits with Dr. Siracuse, you can take charge of your own recovery.

These stretches and techniques are tailored to tackle the root of your pain every day. Just pick where it hurts and see what you can do at home - or in the gym - to beat the ache and live life to the fullest. See other healthy habits you can do daily as well.

Click the tabs on the left for stretches and exercises according to Dr. Siracuse's prescription!





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