De La Fe Chiropractic

 Neck Rolls (30 seconds)

            Begin standing with your chin on your chest and slowly roll head to right looking up and away from your left shoulder. Hold for 15 seconds then slowly roll chin back to chest and repeat to the other side.

 Shoulder Retractors (30 Seconds)

            Reach behind your back with your left arm and grab your right wrist gently pull your right wrist to your left hip while trying to touch your left ear on your left shoulder, stretching the right side of your neck and shoulder. Hold for 15 seconds and repeat to other side

 Triceps (30 seconds)

            Begin standing with your right arm raised and your elbow bent so that your right hand is behind your head and elbow is pointing toward ceiling. Take your left hand and grasp right elbow pulling it further behind your head while leaning to the left, stretching your right shoulder and side. Hold for 15 seconds and repeat other side

 Side Bend (30 Seconds)

            Begin standing and reach right arm to the sky palm facing forward with your left arm hanging straight down with legs straight. Slowly bend to the left reaching upward to the ceiling with your right hand while trying to touch your left hand to the left ankle without bending legs stretching your right side and shoulder. Hold for 15 seconds then repeat other side

        SLR (30 Seconds)

            Begin lying on your back with legs straight then lift right leg as high as you can with toe dorsi-flexed (Toe to your nose) and alternate between right and left leg for 30 seconds stretching and warming your hamstrings.

Cannon Balls (30 Seconds)

            Begin lying on back with both legs straight out. Gently pull both knees to your chest pulling yourself into the cannonball position. Then slowly rock legs from left to right stretching your lower back and small spinal musculature.

 Dynamic twist (30 Seconds)

            Begins standing and raise arms to shoulder height palms facing the sky. Slowly twist at the waist to the right as far as possible hold for 3 seconds and then return to center and continue in other direction, stretching spine and shoulders. Repeat for 30 seconds.

 Dynamic Swim (60 Seconds)

            Begin standing with both arms straight down at your sides, swing right arm forward in large circles for 15 seconds then repeat with left arm. Then repeat exercise swinging arms backward loosening your shoulders and rotator cuff

 Dynamic Cross (30 Seconds)

            Begin with both arms straight out at shoulder level. Slowly bring arms across your body hugging yourself then slowly swing arms outward stretching your back and chest respectively. Repeat for 30 seconds

Dynamic Hip (30 Seconds)

            Begin standing with hands on hips then begin to move hips in small circles to the left, slowly increasing the size of your circles stretching your lower back and spine for 15 seconds then repeat other direction.

 Dynamic SLR (30 Seconds)

            Begin standing with legs straight then lift right leg as high as you can and alternate between right and left leg stretching your hamstrings and hips. Repeat for 30 seconds.

 Dynamic Jack Knives (30 Seconds)

            Begin lying on back with legs straight out and alternate bringing left and right knee to chest and returning to starting position stretching gluteal muscles and hips. Repeat for 30 seconds

 Dynamic Cannon Balls (30 Seconds)

            Begin lying on back with legs straight out and bring both knees to chest then return to starting position making sure feet don not touch ground stretching low back hips and  strengthening abdominal musculature. Repeat for 30 seconds

 Jack Twist (30 Seconds)

            Begin lying on back with legs straight. Pull right knee to chest and slowly rotate right knee across body trying to touch the knee to the ground between left hip and shoulder stretching low back, hips and spinal musculature. Hold for 15 seconds and repeat other side.

 Cannon Ball twist (30 Seconds)

            Begin lying on back with legs straight out. Pull both knees to your chest. Rotate both knees across body to right trying to touch knees to floor between the left hip and shoulder stretching hips low back and spine. Hold for 15 seconds then repeat other side.

 SLR Twist (30 Seconds)

            Begin lying on back with legs straight slowly raise legs up so that your feet are pointing toward the sky. Then slowly rotate straight legs to the right trying to touch the ground between the left hips and shoulders stretching hips low back and spine. Hold for 5 seconds and repeat other side.

Hamstring Stretch (60 Seconds)

            Sit with right leg straight out and left foot on inner thigh of right leg. Keeping back straight slowly bend forward driving your bellybutton to your right knee trying to touch right toe stretching hamstrings hold for 15 seconds and repeat other side.

Inner Thigh Stretch (60 Seconds)

            Begin standing with legs as far apart as possible feet flat on floor. Reach right arm to ceiling and left arm to left knee. Lean to the left as far as possible keeping legs straight stretching left inner thigh hold for 10 seconds then slowly bend forward trying to touch floor with hands and hold for 10 seconds then continue turning to right so you are reaching left arm to ceiling and right arm to right knee hold for 10 seconds stretching inner thigh, low back and hamstrings. Repeat moving slowly in other direction.

 Ankle Rolls (60 Seconds)

            Begin standing and raise right foot so right toe is on ground and slowly begin rolling ankle in clockwise circle for 15 seconds then repeat for 15 seconds counter clockwise. Then repeat with left ankle.

Jog it out (30 Seconds)

 Jog in place for 30 seconds

 If you suffer any discomfort or pain with exercises discontinues immediately and contact our office for instructions.