A better chiropractic lifestyle doesn’t start and end in your doctor’s office. There are helpful, healing exercises and routines you can practice at home and in between adjustments.
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Wobble Cushion Exercises
The wobble cushion is an inflatable disc that sits on a chair or table. We’ll demonstrate how to warm up your entire spine through each plane of motion using this simple, yet super effective tool.
Cervical Traction Exercises
This exercise is essential to removing abnormalities in the cervical spine as well as preventing degeneration of the vertebrae in your neck. Dr. Tony Nalda demonstrates how to safely use the cervical traction door unit.
Home Rehabilitation Program Intro
The specific spinal correction offered in our clinic consists of three vital components: our spinal adjustment procedure, in-clinic rehabilitation and at-home rehabilitation exercises. In the clinic, our doctor and staff will administer your adjustment and guide you through the in-clinic rehabilitation process.
Alar Ligament Exercise
This rehab exercise works the muscles just below the base of the skull to strengthen and stabilize the uppermost vertebra in your spine. This video demonstrates the proper form to maintain throughout the exercise.
Cervical Flexion Exercise
This home care exercise focuses on stabilizing and strengthening the vertebrae in your neck. Your neck contains each of the cervical vertebra that give it a natural curve, known as the “arc of life.” Losing the curvature in your neck can damage and deteriorate
Cervical Dorsal Exercise
This simple home care exercise is vital to stabilizing your cervical spine. It will help repair the shift and irregularities—known as subluxations—in your neck bones.
Chest Expander Exercise
The chest expander exercise is used to correct subluxations in the upper thoracic and lower cervical spine. We’ll teach you the proper form to hold for 60 seconds to successfully and safely complete this exercise.
This exercise helps open and strengthen the core muscles in your hips, which helps reduce subluxations in your pelvic regions. It also helps strengthen your spine.
Pelvic Rotation Blocking
This exercise is designed to correct anterior and posterior rotation of the sacrum. This video explains the correct placement of the pelvic wedges included in your homecare kit. Follow your Doctor's instructions for use.
Cervical Extension Exercise
This simple exercise helps increase the effectiveness of spinal adjustments targeting your pelvis.We’ll demonstrate the proper technique and form for this exercise, so you can improve the health of your spine.
Cervical Traction Pull
This video explains and demonstrates the use of the cervical traction unit to strengthen and stabilize your cervical spine. This exercise focuses specifically on, and addresses, the cervical subluxation patterns between the neck and mid back.
Praying Mantis Exercise
This torso stretching exercise focuses on strengthening your thoracic spine. For maximum effect, hold this position for 60 seconds.
This stretch helps open and loosen your hips, which prevents subluxations in your pelvic regions. It also helps strengthen your spine.
Lumbar Extension Exercise
This exercise targets the lumbar vertebrae in your low back. Perform this exercise properly and you will accentuate the essential curve in your lower spine while stabilizing your lumbar vertebrae.
Putting on Your Headweights
The head weight system helps reestablish the cervical curve in your neck, which is essential to optimizing the function of your entire nervous system. Dr. Tony Nalda explains how to properly fit your head weight for at home use.
L-5 Spondylo Exercise
This lower back exercise targets the lowest verterbra in your spine, or the L5. This is a two-part exercise that helps stabilize the bottom portion of your spine.
Cervical and Lumbar Sleep Aids
This video demonstrates the proper use of your sleeping aids in the cervical and lumbar spine. This system of supports helps maintain the necessary natural curves of your spine. At night, your nervous system actually becomes more active. Use your doctor-prescribed supports and wedges to get the most out of every adjustment procedure.