- Quadriped Cat/Camel Pose
- Chin Tucks
- Cobra Pose with Child's Pose
- Cobra Pose
- Glute Medius Activation Training
- Good Mornings
- Knee Press Abdominal Contractions
- Neck Range of Motion
- Shoulder Retractions
- Lumbar Mobilization Sequence
- Pelvic Tilt
- Straight Leg Rise
- First Founder
- Lumbar Hyperextension
- Seated Dynamic Hamstrings Stretch
- Shoulder Internal/External Rotation Exercises
- Wall Angels
- Abdominal Planks
- Figure 4 Stretch
- Lumbar Range of Motion
- Prone Hip Extensions
- Shoulder Range of Motion
- Side Planks
- Supine Dynamic Hamstrings Stretch
- Doorway Pectoralis Stretch
- Pelvic Tilt with Leg Lift
- Seated Twists
- Seated Twists with Bend
- Single Leg Balance Stance
- Clock Lunges
- Upper Trap Stretch
- Denneroll Cervical Pillow
- Dr. Eric Goodman and Foundation Training
- 15 Minute Beginner Weight Training
- Breathing Exercise
- How to Interpret Your HRV test
- 10 Minute Nap at 4 pm
- Play your favorite song and dance for 3 minutes everyday
- Side Lying Quadriceps Stretch
- K1. Life is good
- K2. I once caught a fish THIS big
- K3. Kick the water at the edge of the pool
- K4. Skipping
- K5. Turn the world upside down
- Lumbar Denneroll Wedge
- Instructions on fitting and wearing your new orthotics
- How to use your pillow properly
- Why should I do the breathing exercise?
- Why should you get orthotics?
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
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
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
21. Prone Hip Extensions
22. Shoulder Range of Motion
23. Side Planks
24. Supine Dynamic Hamstrings Stretch
25. Doorway Pectoralis Stretch
26. Pelvic Tilt with Leg Lift
27. Seated Twists
28. Seated Twists with Bend
29. Single Leg Balance Stance
31. Clock Lunges
32. Upper Trap Stretch
33. Denneroll Cervical Pillow
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 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
36. Breathing Exercise
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
38. 10 Minute Nap at 4 pm
39. Play your favorite song and dance for 3 minutes everyday
40. Side Lying Quadriceps Stretch
41. K1. Life is good
42. K2. I once caught a fish THIS big
43. K3. Kick the water at the edge of the pool
44. K4. Skipping
45. K5. Turn the world upside down
46. Lumbar Denneroll Wedge
Your box contains your wedge and the Denneroll Orthotic User Guide. The User Guide has pictures to make sure that your lumbar spine is positioned properly on the wedge.
Use this wedge on the floor, *not* a soft surface like your couch or bed. Always keep your knees bent while using this wedge. Have two towels or a yoga mat folded up under your upper back as well as a pillow to help support your neck.
For the upper and middle lumbar spine: Have the curved edge pointed towards the feet.
For the lower lumbar spine: Have the curved edge pointed towards the head.
Have a seat on the floor with the Denneroll, towels, and pillow lined up behind you. Lie back over the Denneroll in the proper position (upper, middle, or lower lumbar spine). Have your feet flat on the floor with your knees bent. Hold this position for 30 seconds the first day. Build up in time every day until you are using it for 7 minutes per day. When the time is up, roll your body like a log to either side to get up. Do not sit straight up.
After use, you may notice additional soreness or discomfort. *This is normal* – we are restoring the curve in your lower back, and your body needs time to adjust. If you do notice additional soreness, remain at the same duration daily until soreness subsides, then continue increasing duration.
If you have any questions on the use of a Denneroll feel free to ask one of the doctors.
47. Instructions on fitting and wearing your new orthotics
48. How to use your pillow properly
49. Why should I do the breathing exercise?
50. Why should you get orthotics?
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