Exercises

Choose below to view any of the exercise videos.

 

  1. Quadriped Cat/Camel Pose
  2. Chin Tucks
  3. Cobra Pose with Child's Pose
  4. Cobra Pose
  5. Glute Medius Activation Training
  6. Good Mornings
  7. Knee Press Abdominal Contractions
  8. Neck Range of Motion
  9. Shoulder Retractions
  10. Lumbar Mobilization Sequence
  11. Pelvic Tilt
  12. Straight Leg Rise
  13. First Founder
  14. Lumbar Hyperextension
  15. Seated Dynamic Hamstrings Stretch
  16. Shoulder Internal/External Rotation Exercises
  17. Wall Angels
  18. Abdominal Planks
  19. Figure 4 Stretch
  20. Lumbar Range of Motion
  1. Prone Hip Extensions
  2. Shoulder Range of Motion
  3. Side Planks
  4. Supine Dynamic Hamstrings Stretch
  5. Doorway Pectoralis Stretch
  6. Pelvic Tilt with Leg Lift
  7. Seated Twists
  8. Seated Twists with Bend
  9. Single Leg Balance Stance
  10. Lunges
  11. Clock Lunges
  12. Upper Trap Stretch
  13. Denneroll Cervical Pillow
  14. Dr. Eric Goodman and Foundation Training
  15. 15 Minute Beginner Weight Training
  16. Breathing Exercise
  17. How to Interpret Your HRV test
  18. 10 Minute Nap at 4 pm
  19. Play your favorite song and dance for 3 minutes everyday
  20. Side Lying Quadriceps Stretch

 

 

 

1. Quadriped Cat/Camel Pose

Get on your hands and knees on the floor. Imagine a string on your mid to lower back is pulling you towards the ceiling. Tuck your chin and tailbone. Hold for 2 seconds. Then release and push chest towards the floor, lifting the head and tailbone. Hold for 2 seconds.

2. Chin Tucks


While sitting or standing, pull chin straight back over your shoulders. Do not allow head to tilt forward or backward. Hold for two seconds, then release. You should feel like you’re trying to give yourself a double chin.

3. Cobra Pose with Child's Pose

Lie face down on your belly. Push up with your arms, leaving your hips and legs on the floor. Your arms should be able to extend fully so they are straight, without locking the elbows. This should create a deep extension in your low back. Hold for 10 seconds, then lower back to the ground. Move to a kneeling position. Drop your bottom toward your heels as you stretch the rest of your body down and forward. In the fully stretched position, rest your arms in a relaxed position in front of you along the floor, rest your stomach comfortably on top of your thighs, and relax your head down as far as is comfortable. Hold for ten seconds. Repeat this sequence 5 times.

4. Cobra Pose

Lie face down on your belly. Push up with your arms, leaving your hips and legs on the floor. Your arms should be able to extend fully so they are straight. This should create a deep extension in your low back. Hold for 10 seconds, then lower back to the ground. Repeat.

5. Glute Medius Activation Training

Stand on your left leg, while gripping a chair for stabilization. Be sure to stand upright, not leaning on chair. Lift right leg off ground, then swing clockwise in big circles for 12 reps. Keep your right foot parallel with the floor. Your leg will only be about 1 inch off the ground. The movement will be somewhat like you’re drawing a circle on the floor with your foot. Your foot will swing like a pendulum. Then swing counterclockwise in big circles for 12 reps. You should feel tired on your planted leg. Then switch legs.

6. Good Mornings

Stand with feet spread a little wider than shoulder width. Bend knees and push hips backward, keeping your weight on your heels. Create a good arch in the low back, with the chest up. Bend your arms at the elbows so your hands are in front of your shoulders. Flexing at the hips, bend forward slightly, then come back up, squeezing the glutes. Always keep the chest lifted and do not let the arch in the low back change at all. Do three slow sets of 15.

7. Knee Press Abdominal Contractions


Lie on back, with knees bent halfway towards chest, and shins parallel to floor. Push hand on your knees with your hands without letting your legs move. Push as hard as you can. Hold for ten seconds.

8. Neck Range of Motion

For this exercise, do ten repetitions before changing directions. First, turn your head to the left, then bring head back to neutral. Do ten repetitions of this movement. Next, turn your head to the right, then bring head back to neutral. Do ten repetitions of this movement. Then, tilt your head to the left like you’re going to put your ear on your shoulder, then bring head back to neutral. Do ten repetitions of this movement. Then tilt your head to the right, then bring head back to neutral. Do ten repetitions of this movement. Then, tuck your chin towards your chest, then bring head back to neutral. Do ten repetitions of this movement. Remember, do ten repetitions of each movement before you switch directions. Move within your pain-free range of motion but go as far as you can, trying to get more mobility with each repetition.

9. Shoulder Retractions


Hold your hands out palm up, and hold your arms out to your sides, bent at the elbows. Pull shoulder blades back, then down. Imagine tucking your shoulder blades into your back pockets. Hold for ten seconds.

10. Lumbar Mobilization Sequence


Cat/Camel - Get on your hands and knees on the floor. Imagine a string on your mid to lower back is pulling you towards the ceiling. Tuck your chin and tailbone. Hold for 2 seconds. Then release and push chest towards the floor, lifting the head and tailbone. Hold for 2 seconds. Do 12-20 repetitions.

Cobra pose with Child's Pose - Lie face down on your belly. Push up with your arms, leaving your hips and legs on the floor. Your arms should be able to extend fully so they are straight, without locking the elbows. This should create a deep extension in your low back. Hold for 10 seconds, then lower back to the ground. Move to a kneeling position. Drop your bottom toward your heels as you stretch the rest of your body down and forward. In the fully stretched position, rest your arms in a relaxed position in front of you along the floor, rest your stomach comfortably on top of your thighs, and relax your head down as far as is comfortable. Hold for ten seconds. Repeat this sequence 5 times.

Prone lumbar roll - Lie face down on your belly. Keeping the leg straight, slowly and gently lift the right leg toward the ceiling, cross over the body, and attempt to touch your toes to the ground on the left side of your body in a sweeping circular motion. Allow the hips to roll, but keep both shoulders flat on the ground. All the rotation should come from the hips and low back. If you cannot touch the ground, try using a wall or chair to tap your toe. Come back to neutral. Repeat ten times, then switch legs.

Supine lumbar roll - Lie on your back. Keeping the leg straight, slowly and gently lift the right leg toward the ceiling, cross over the body, and attempt to touch your toes to the ground on the left side of your body in a sweeping circular motion. Allow the hips to roll, but keep both shoulders flat on the ground. All the rotation should come from the hips and low back. If you cannot touch the ground, try using a wall or chair to tap your toe. Come back to neutral. Repeat ten times, then switch legs.

Arm sit-ups - Lie on your back with your arms extended on the ground above your head, palms up. Using your momentum, in one fluid motion swing your arms up, sit up, and reach toward your toes. Attempt to touch your toes with your hands, then come back down to lying down. This is NOT an abdominal exercise; don’t use your abdominal muscles to lift your body off the ground. Use the momentum from swinging your arms. Repeat ten times.

11. Pelvic Tilt

Lie on your back with your knees bent. Tilt your pelvis so that it pushes your low back more against the floor. Lift your hips as high as you can without your lower back or hips coming off the floor.

12. Straight Leg Rise


Lie flat on back with the left leg bent. Raise right leg straight up as high as possible without bending knee. Go up slowly and come down slowly. Repeat ten times, then switch legs.

13. First Founder

Stand with feet spread a little wider than shoulder width. Bend knees and push hips backward, keeping your weight on your heels. Create a good arch in the low back, with the chest up. Extend the arms in front of you, with hands slightly higher than your head. Hold this position for 10 seconds, and do three reps.

14. Lumbar Hyperextension


Lie face down with your head on a towel or pillow, then extend both arms toward the ceiling.

15. Seated Dynamic Hamstrings Stretch


Sit firmly in your chair with a good arch in your low back. Without losing the arch, extend the left/right leg at the knee. Only extend your leg as far as you can while maintaining the arch.

16. Shoulder Internal/External Rotation Exercises


Stand against a wall with your arm out at a 30-degree angle to your body on the wall. Bend your arm at the elbow your elbow is bent at a 90-degree angle. Slowly rotate your elbow out, trying to touch the forearm to the wall. Then rotate your elbow in. Repeat this motion 10 times. Then move the arm to a 60-degree angle and repeat the movement ten times. Then move the arm to a 90-degree angle and repeat the movement 10 times. Be sure your opposite shoulder stays against the wall at all times.

17. Wall Angels

The goal is to put the entire back of your body on the wall. Start with the knees slightly bent and lean your back against the wall. Put the hips on the wall first, then the low back. Be sure to tuck your pelvis so your low back is flat on the wall. You should not be able to slide your hand between your back and the wall. Place your shoulder blades on the wall. Then, place your elbows on the wall, then your wrists. Lastly, place all ten fingers against the wall. Lower elbows until hands start to come off the wall, then stop and hold there. This is hard! Push back and hold for ten seconds. Do this once per day. Work in this specific sequence: in other words, if you can’t put your fingers on the wall without your wrists coming off the wall, then place your wrists on the wall and push your fingers back as close as you can get them to the wall without your wrists coming off. The goal is not to be perfect at the beginning, but to make progress each time.

18. Abdominal Planks

 

Lie down face down, then push up to elbows and knees. Keep the entire body straight and in one line. Be sure that the elbows are directly beneath the shoulders.

19. Figure 4 Stretch

 

Lie on your back, with your knees bent. Place your right ankle over your left knee. Grab your left thigh by interlocking your fingers behind the thigh; then pull the thigh into the chest. Tilt your body 5 degrees towards the right foot. Hold for 30 seconds, then switch legs.

20. Lumbar Range of Motion

 

For this exercise, do ten repetitions before changing directions. First, twist the low back to the left without moving your legs or hips, then come back to neutral. Do ten repetitions of this movement. Then, twist the low back to the right without moving your legs or hips, then come back to neutral. Do ten repetitions of this movement. Then, lean or bend to the left, like “I’m a little teapot”, then come back to neutral. Do ten repetitions of this movement. Then, lean or bend to the right like “I’m a little teapot”, then come back to neutral. Do ten repetitions of this movement. Then, bend over and touch your toes (or get as close as you can), then come back to neutral. Do ten repetitions of this movement. Remember, do ten repetitions of each movement before you switch directions. Move within your pain-free range of motion but go as far as you can, trying to get more mobility with each repetition.

21. Prone Hip Extensions

 

Lie face down with your forehead on a towel or pillow. Lift your leg (without bending your knee) towards the ceiling. If your instructions are to do 10 reps per side, first begin by lifting the left leg towards the ceiling for 10 reps. Then lift the right leg towards the ceiling for 10 reps. Alternate in this manner.

22. Shoulder Range of Motion

 

Stand with your arms at your sides. Bring your arms out and up, touching your hands together over your head. Bring the arms back down and touch them at your sides again. Repeat this 10 times. This is similar to the arm motions for jumping jacks. Next, stand with your arms at your sides. Bring your arms out in front of you, as high as they go. Then bring your arms back and push them straight out behind you as far as they go. Repeat this ten times. Last, stand with your arms straight out at your sides, then bring them in and cross your arms. This is similar to hugging yourself. Then open your arms and move them so they are straight out to your sides, and even slightly behind you. Continue moving in an open/close pattern for 10 times.

23. Side Planks

 

Lie on your left side with your left elbow propping yourself up. Be sure to keep the elbow directly beneath the shoulder. Stack your knees so that the right is on top of the left. Push your hip off the ground while keeping your left knee on the ground. Be sure to keep your body in a straight line. Hold your hip off the ground for ten seconds. Do three repetitions, then switch to the right side.

24. Supine Dynamic Hamstrings Stretch

 

Lie flat on your back, with knees bent. Pull one leg towards your chest using your hands interlocked behind your thighs. Try to extend your leg so that it is straight, pushing towards the ceiling. Be sure to keep the foot flat as if it is pushing up against the ceiling.

25. Doorway Pectoralis Stretch

 

Stand in a doorway. Begin by placing your right hand in the doorway, slightly below shoulder level. Lean forward so that you feel a stretch in your right chest region. Hold for 20 seconds. Then move the right hand to straight out from your shoulder. Repeat the stretch by leaning away from the doorway for 20 seconds. Then move the right hand slightly above shoulder level, repeating the same stretch for 20 seconds. Switch sides and stretch the left in the same three areas. 

26. Pelvic Tilt with Leg Lift

 

Pelvic Tilt with Leg Lift - Lie on your back with your knees bent. Tilt your pelvis so that it pushes your low back more against the floor. Lift your hips as high as you can without your lower back or hips coming off the floor. While the pelvis is tilted, lift the left leg off the ground, straight up. If your pelvic muscles are weak, the left side will dip down. Try to keep this from happening. Then place the leg back on the ground, and relax hips to normal position. Repeat this for ten repetitions, then switch legs and do the same exercise with the right leg.

27. Seated Twists

 

Sit on the edge of your chair with a good arch in your low back. Be sure to keep the chin in the center of the body. Have your knees wide. Without losing the arch, twist around to the prescribed direction. Do not pull yourself around by grabbing the chair. Only twist within your pain-free range of motion, do not push past the point of pain.

28. Seated Twists with Bend

 

Sit on the edge of your chair with a good arch in your low back. Be sure to keep the chin in the center of the body. Have your knees wide. Without losing the arch, twist around to the prescribed direction. Then, tilt the upper body so that the elbow is pointed between the legs. Then until the upper body. Then untwist. This is a four-part movement. Do not pull yourself around by grabbing the chair. Only twist within your pain-free range of motion, do not push past the point of pain.

29. Single Leg Balance Stance 

 

Stand on one leg for 20 seconds. It's a good idea to have chairs on either side of you to help support you if you begin to lose your balance. Focus on one point on the wall ahead of you. The goal is to do it without wobbling. Then switch legs.

30. Lunges

 

Stand with your left foot planted. Step forward with you right foot, bending until your right thigh is parallel with the floor. Come back to neutral, repeat ten times. Keep chairs on either side of you in case you begin to lose your balance. Switch legs so your right foot is planted and you lunge forward with your left leg.

31. Clock Lunges 

 

Start with your left leg planted. Do a forward lunge with the right leg, this is 12 o’clock. Come back to center, then do a lunge, but with the right leg in the one o’clock position. Keep the toes facing forward. Come back to center, then do a lunge putting the foot in the two o’clock position. Come back to center, then do a lunge putting the foot in the three o’clock position. This means you will be stepping straight out to the right.

32. Upper Trap Stretch 

 

Sit in a chair, and grab the right side of the chair with your right arm. Tilt your head towards the left, ear to shoulder. You should feel a stretch in the upper trap, between the shoulder and neck. Then switch sides.

33. Denneroll Cervical Pillow

So you have been prescribed the Denneroll cervical pillow. I'm going to instruct you on how to use it and place it properly. It's important that you keep in mind that you follow the doctor's instructions exactly when you're doing this. So whether they tell you to do on the lower, middle, or upper neck, that's exactly where you need to put it. If you're not sure even after watching this video, please consult with one of the doctors before using it so we can make sure you're putting it in the right place. So you're going to get your pillow, open up the box, and in the box you'll see two things. First, you'll see your pillow wrapped in plastic. Second, you'll see the Denneroll Neck Orthotic User Guide. This has some helpful pictures in here to make sure that your neck is lined up properly on the pillow according to the prescription, so you can look at this as well.

So when you're using the pillow, it's important that you keep in mind there are a couple of areas on the pillow to notice. This top portion, this is where your neck is going to be draped over. Whether it's the lower, middle, or upper neck, this is the portion that your neck is going to be on. And then this portion here, it says "shoulders this side," it's like this little slope here, when it says "shoulders this side," you need to make sure this side of the pillow is facing your shoulders no matter what level your neck is at. So when you lay down you're going to start with just 30 seconds for the first time that you do it. After the 30 seconds, you'll get up properly, which I'm going to show you how to do. 

If you notice any soreness or discomfort after doing the pillow for the first 30 seconds, that's okay. That's normal because what we're doing is rearranging some things in your body and it's normal to be a little sore. But if you notice soreness, you're going to stay at 30 seconds per day until you don't have soreness anymore. Then you'll increase slowly, going up by 30 seconds each time. You'll remain at that 30 seconds or 30 seconds higher than that at 1 minute, you'll remain there until you're not sore again, and then you'll move up to a minute and a half, and so on and so forth until you're doing 7 minutes total on this.

So if you don't have any soreness after your first day, you just move right up to one minute for the next day. There are a couple things to note about using this Denneroll pillow. One, you want to make sure that you're doing this on the floor. You want to be laying on a hard surface when you're doing this. You do not want to use this on your couch or on your bed. They're too soft and your pillow won't work properly, so make sure you're doing it on the floor. Secondly, when you're doing this, you want to be lying down with your knees to be bent. 

So you always want to keep your knees bent in order to reduce any pressure or discomfort for your lower back. Lastly, I know some of you already have neck pain. If you already have neck pain, all you're looking for is just making sure that the pillow isn't increasing that further or increasing soreness or discomfort further. So as long as it's not causing any increased soreness or discomfort, you can move up to the next level. 

Okay, so if you're doing this on your lower neck, you're going to place this down here. Remember your shoulders are going to be on this side and your neck is going to go over this top portion. So you're going to lie back, and it's helpful to have a spotter with you the first time you do it just to make sure that you're lined up the way you should. So if you're doing the low neck, you're going to have this so far down that it's almost like your shoulders are on the pillow. But you want that little hump that's in the back of your neck to be draped over the highest part of the pillow. You're going to lay here comfortably for 30 seconds. After the 30 seconds is over, you're going to roll onto your side, move the pillow out, roll back onto your back, lay here for approximately 30 seconds and then slowly rise, and you're all done.

Now, if you're going to do your middle neck, it's the same concept. So you're going to have the pillow placed here, and you're going to lay back with the middle of your neck over the pillow. Again, it's helpful to have someone there with you the first time just to make sure you have it in the right position. And then again, you'll remove it the proper way. If you're going to do the upper neck, your neck would be placed here just like this. Again, after 30 seconds, you roll to your side, pull the pillow out, roll back to your back. 

So after you pull this out, you're going to lie back on your back for 30 seconds. After you've been there for 30 seconds you're just going to sit up, and you're done. Again, make sure that you do this on the floor. You're going to make sure that after you do it each time, if you're sore, you stay at the same length of time for the next time until you're not sore anymore. If you don't have any soreness, you're going to increase your time by 30 seconds. If you have any questions, please ask your doctor because they would be more than happy to help. 

34. Dr. Eric Goodman and Foundation Training

   


Foundation Training by Dr. Goodman is a completely unique program to activate and strengthen your Posterior Chain. THIS VIDEO IS NOT FOR BEGINNERS, so please pay attention to the details and posture cues and continue only as long as is comfortable. If you are a beginner, please use the videos and resources on our website, before engaging in this workout.

Foundation Training is a non-surgical solution to reducing back pain, improving your posture and enhancing athletic performance. If you have acute or chronic back pain, want to enjoy the benefits of better posture, or simply want to become a better athlete, please visit our website, as we're here to help.

35. 15 Minute Beginner Weight Training


Everyone has to start somewhere and this 15 minute beginner weight training routine is perfect if you're just getting started! Let Coach Kozak motivate and inspire you through this easy exercise beginner workout routine. Visit http://hasfit.com/workouts/home/easy-... for the easy workout instructions.

36. Breathing Exercise


When you're doing the breathing exercise, what you need to do is take 10 breaths in the morning and 10 in the evening. You're going to inhale for a count of 7, hold for a count of 28, and exhale for a count of 14. Now, those aren't seconds, so you can count as fast or as slow as you need. I'm going to demonstrate for you so you can see. What I like to do is I like to actually tap, so I can keep track of where I am in the process. Ready? Here we go.

Inhale. (Count to 7)

Hold. (Count to 28)

Exhale. (Count to 14).

Just like that, you're done with your first one. So you'd repeat that just like that for 10 breaths in the morning and do it again in the evening. And that will really help boost your heart rate variability.

37.  How to Interpret Your HRV test

 

We do a test in the office called heart rate variability. The reason we do that test is because it's actually the best assessment of how equipped you are to handle stress. And you might be thinking, "Why is that important?" Well, because your level of health is dependent on exactly how much stress you can handle. See, if you can't handle the stress in your life, you're gonna be always, always sick. You'd be the kind of person who has a sinus infection in the summer when it's not even cold outside, or you're feeling the run-down or you're the one walking around going, "I'm so stressed," or "There's too much stress in my life." Well, we need to measure that, because if we know what level or what stage of stress you are in, then we can come up with a plan, you and I, and we can work together with the other doctors on the team to get that up.

38. 10 Minute Nap at 4 pm

I've got my pillow. I'm ready to take a nap. You should do it too. So here's why you got to take a nap. And if you're watching this video, it's probably because one of the doctors, maybe myself, prescribed that as something you need to be doing on a regular basis.

39. Play your favorite song and dance for 3 minutes everyday

40. Side Lying Quadriceps Stretch 

 

Mid Atlantic Chiropractic Center

Chiropractors located in Frederick County, Frederick, MD

Mid Atlantic Chiropractic Center is a top-ranked provider of chiropractic care center for patients of all ages, employing hands-on techniques and state-of-the-art technology to assess and treat a broad array of medical conditions. At Mid Atlantic Chiropractic Center in Frederick, MD, we offer holistic, patient-centered chiropractic care for neck pain, back pain, sciatica, herniated discs, and migraines, as well as pediatric chiropractic care and posture corrections for adults and children. Mid Atlantic Chiropractic Care welcomes new patients, give us a call today!

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Mid Atlantic Chiropractic Center

Mid Atlantic Chiropractic Center is a top-ranked provider of chiropractic care center for patients of all ages, employing hands-on techniques and state-of-the-art technology to assess and treat a broad array of medical conditions. At Mid Atlantic Chiropractic Center in Frederick, MD, we offer holistic, patient-centered chiropractic care for neck pain, back pain, sciatica, herniated discs, and migraines, as well as pediatric chiropractic care and posture corrections for adults and children. Mid Atlantic Chiropractic Care welcomes new patients, give us a call today!

Our Doctors    Our Staff    Events    Why Us?    Career Opportunities   Mid Atlantic Gives Back    News    Services & Techniques


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