Stretch and Exercise Videos

We’ve created a series of full-body stretch and exercise videos to help you “Straighten Up!” Watch our videos below, and feel free to contact Dr. Emily with any questions or for alternative exercises.

Spinal Hygiene Exercises (Turtles, Butterflies, and Seated Cat/Cow)

These exercises are meant to increase the mobility of your spine. To maximize benefits, they are best done twice a day, ideally 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; in addition, it details how to implement this posture at your desk.

Proper Sleeping Position

This video shows the proper sleeping position for both back and side lying.
*Additionally, it’s important to note that 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 for extra support. Please be aware that this specific modification is not included in the video.

Proper Driving Position

Proper driving position is important in order to avoid pain associated with poor car ergonomics.

Neck Posture Correction (for an anteriorly positioned head)

Anterior, or forward, head positioning is prevalent in our society. Therefore, this video demonstrates how to correct that position, resulting in improved stability and support for the neck and head, and subsequently decreased neck tension.

Pectoral Stretch (Chest Stretch)

Tight Pec, or Pectoralis, muscles are a major factor in hunched posturing with rounded shoulders. Notably, this spinal position is prevalent today. Fortunately, this stretch, combined with the IYLTW exercise below, will help to straighten your posture!

Letter Exercises – IYLTWs (Rhomboid/Rotator Cuff Muscles)

Weak upper back muscles, including the Rhomboid Muscles, are the second component of poor posture in the upper back and shoulders. Together, this exercise, combined with the Pec Stretch above, will help to straighten your posture!

Hamstrings (CRC Stretching)

This video instructs on how to stretch muscles for maximum gains while getting a neural benefit simultaneously. Specifically, it uses the Hamstrings as an example, however, CRC stretching can be applied to 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.

Piriformis Stretch

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

Pigeon Pose is an alternate way to stretch out the Piriformis Muscle.

Psoas 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 Massage

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.

Rib Cage Opener (Side Body Stretch)

This Stretch helps to open up the side body and rib cage. It is a fantastic stretch for those with uneven shoulders or chronic rib subluxation problems.
*Do not do this stretch if your rib is currently out of place.

Anterior Rib Massage

Tension in the intercostal muscles can contribute to rib subluxations and pain as well as clicking in the sternum. Massaging the intercostals as well as having Dr. Emily check the rib alignment can help with these problems.

Clam Shell Exercises

Clamshell exercises can be used to strengthen your gluteus medius muscle which, when weak, can cause the hip to rotate putting pressure on the knee and ankle.

Quadriceps Stretch

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 is 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 your hip and can pull your pelvis forward contributing to low back pain. Opening up the front of the hip is very important for helping to maintain pelvic alignment.

Gravity Rotations

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.

Biceps Stretch

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 endurance.

Wall Angels

Wall angels can be helpful for rotator cuff mobility.

Jaw (TMJ) Massage

This video shows you how to release all of the muscles attached to your TMJ (Temporomandibular Joint). Make sure to contact Dr. Emily about getting your jaw adjusted, so it is in the proper position.Do this daily to help with jaw pain, grinding, and clenching.

Plantar Fascia Massage

When the Fascia on the bottom of the foot is tight it can cause foot problems. The tension there can also extend past the foot and up the leg.

Diaphragm Massage

When the diaphragm is tight it can cause difficulty breathing, cramps when running, and can be involved in hiatal hernia issues. *See hernia video

Foam Rolling the Spine

I recommend performing this foam rolling protocol 2x/day to help with mid back tension and thoracic spinal mobility.  Avoid rolling the sides of the ribs if you have rib pain or scoliosis.

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 perform this if you have low back pain or instability.

Scoliosis Exercises

Use these exercises to balance the musculature surrounding scoliosis. First, make sure Dr. Emily checks your spine and gives you her recommendations before starting these exercises.

Knee Pain

This video demonstrates how to open all the muscles around your knee joint. Consequently, maintaining muscle flexibility helps your chiropractic adjustments hold.

Psoas/Iliacus Tool Instructions

Open your psoas and iliacus to relieve low back and hip pain. Use this tool with your adjustments to keep the areas open. This tool is for sale at Mayo Chiropractic. Contact us at Mayochiropractic@gmail.com.

Proper Desk Position

You must set up your desk ergonomically to avoid discomfort. This video demonstrates how to achieve the proper position.

Parasympathetic Head Points

Stimulate these head points to activate the parasympathetic nervous system, responsible for rest. As a result, you’ll calm your nervous system and improve sleep.

Forearm Massage for Wrist Pain

Watch this video to open all the muscles that attach to your wrist joint. By doing so, you’ll help your chiropractic adjustments hold better, resulting in long-term pain relief.

 

Tools in our stretch corner

Massage Gun

This mini massage gun is perfect for both home use and travel. Furthermore, it’s an incredible way to open up a grand majority of the muscles in your body. However, we recommend avoiding use over bones, on tendons, or in the neck. Amazon link: Mini Massage Gun

Theracane

Great for opening up the hard-to-reach areas of the upper back and shoulders, specifically those often difficult to target.

Runner’s Stick

Great for opening up all the muscles of the leg, especially beneficial for targeted relief of knee, ankle, and hip issues. Amazon Link: Mini Elite Roller

Massage Scraper

Helpful for releasing tension in the fascia and muscles, it works by improving circulation and breaking up adhesions, which in turn promotes tissue mobility and reduces pain. Amazon link: Muscle Scraper

Rolflex

The Rolflex is a self-massage tool designed to release tension and improve flexibility by targeting tight muscles, particularly in the forearms. Specifically, its unique design allows for precise pressure application, thereby effectively opening up and loosening bound-up forearm musculature.

Psoas/Iliacus Tool

Opening your psoas and iliacus effectively addresses low back and hip pain. To maximize the benefits, use this tool alongside your adjustments to keep these areas open. Additionally, Mayo Chiropractic offers this tool for sale. Reach out to us at Mayochiropractic@gmail.com.

Foam Roller

Perform this foam rolling protocol 2x/day to help with mid back tension and thoracic spinal mobility. However, avoid rolling the sides of the ribs if you have rib pain or scoliosis. Amazon Link: Foam Roller

 

We appreciate you watching our stretch and exercise videos! Now, remember to listen to your body and move at your own pace. Furthermore, if you have any questions or need personalized modifications, please reach out to Dr. Emily at Mayo Chiropractic. Ultimately, keep moving and stay healthy!