We have put together a number of full-body stretches and exercises to help you “Straighten Up!”. Check out our videos below and as always, reaching out to Dr. Emily for any questions or alternate exercises.
Spinal Hygiene Exercises (Turtles, Butterflies, and Seated Cat/Cow)
These exercises are meant to increase the mobility of your spine. They are best done twice a day in the morning and evening at a minimum.
Ergonomics of Sitting (including at a desk)
This video will show you how to sit in an ergonomic position and has details about bring this, good posture, to your desk.
Proper Sleeping Position
This video shows the proper sleeping position for both back and side lying.
*note if you are side lying and have a small waist and larger hips you should add a small blanket or towel roll under your waist to give you more support (not shown in the video)
Neck Posture Correction (for an anteriorly positioned head)
Anterior, or forward, head positioning is prevalent in our society. This video shows you how to correct that position which will help provide stability and support for the neck and head as well as decrease tension on the neck.
Pectoralis Stretch (Chest Stretch)
Tight Pec, or Pectoralis, muscles are a major component in a hunched posture with rounded shoulders. This spinal position is prevalent today. This stretch combined with the IYLTW exercise below will help to straighten your posture!
IYLTWs (Rhomboid Muscled)
Weak upper back muscles, including the Rhomboid Muscles, are the second component of poor posture in the upper back and shoulders. This exercise combined with the Pec Stretch above will help to straighten your posture!
CRC Stretching (Hamstrings)
This video instructs on how to stretch muscles for maximum gains while getting a neural benefit at the same time. This video uses the Hamstrings as an example, though CRC stretching can be used to stretch any muscle group.
Scalene Muscle Stretch
The Scalene Muscles lay at the base of the neck and top of the shoulders. They are often involved in a forward head position, neck tension, and shoulder session-rounding.
The Piriformis Muscle is highly involved in pelvic subluxations (misalignments). These can cause sciatica or low back pain.
*If you do not feel the stretch in the location indicated in the video please stop doing the stretch and talk to Dr. Emily for an alteration.
Pigeon Pose is an alternate way to stretch out the Piriformis Muscle.
Psoas is a deep stabilizer muscle that is often tight when people have low back pain, hip issues, or cramps. This is a subtle stretch to open up the area. This stretch must be done with consistency or it will not be effective. I recommend twice a day for a few weeks to start.
Iliacus is a muscle in the front of your hip that is linked with pelvic subluxations, (misalignments) that are often associated with low back or hip pain.
*It is easier if you have someone to help you with this massage.
Side Body Stretch
This Stretch helps to open up the side body and rib cage. It is a fantastic stretch for those with uneven shudders or chronic rib subluxation problems.
*Do not do this stretch if your rib is currently out of place.
This stretch is fantastic for those with knee problems.
TFL (Tensor Fascia Lata)
This stretch is perfect for those with tight IT Bands. The IT Band it the tendon that runs off of the TFL muscle. Opening up the muscle helps to decrease tension on the IT Band. This stretch is great for those with knee problems.
Hip Flexor Stretch
The Hip Flexors are in the front of the hip. When they get tight they can cause back or hip pain. Tight Hip Flexors will often produce a clicking or popping noise in the front of the hip as well.
Tight forearms are a contributing factor for most wrist problems.
Gravity Rotations are helpful for compression injuries in the shoulder. Preform this exercise several times a day for best results.
*No more than 5 lbs should be used for the rotations.
Stretching the biceps will help to elongate the fibers in order to prevent injuries.
Calf Stretch (Soleus and Gastroc)
Great for runners. This stretch should increase your blood flow and insurance.
Foam Rolling the Spine
I recommend preforming this foam rolling protocol 2x/day to help with mid back tension and thoracic spinal mobility.
Foam Rolling the Lower Body
Protocol for foam rolling the lower body.
Foam Rolling the Upper Body
Protocol for foam rolling the upper body.
Abs Level 1
The most basic abdominal exercise. Great for those with a lot of low back pain.
Abs Level 2
Second stage of gentle abdominal exercise.
Abs Level 3
Stage 3 abdominal exercise. Do not preform this is you have ow back pain or instability.
Parasympathetic Head Points
These head points help to stimulate the parasympathetic part of the nervous system which is tied to resting