Stretch and Exercise Videos
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 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)
Proper Driving Position
Proper driving position is important 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. 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 in the neck.
Pectoral Stretch (Chest Stretch)
Tight Pec, or Pectoralis, muscles are a major factor in hunched posturing with rounded shoulders. This spinal position is prevalent today. 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. 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 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.
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 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.
Forearm/Wrist Massage
Tight forearms are a contributing factor for most wrist problems.
Gravity Rotations
Gravity Rotations are helpful for compression injuries in the shoulder. Perform 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 Massage
In addition to getting your jaw adjusted (realigned) 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 preforming 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 a 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 is you have low back pain or instability.
Scoliosis Exercises
These exercises can be used to balance the musculature surrounding a scoliosis. Make sure to get your spine checked by Dr. Emily and get her recommendations before starting these exercises.
Knee Pain
This video shows multiple techniques for opening up all of the muscles that attach to the knee joint. It’s very important to keep the muscles open, so that your chiropractic adjustments of the joint will hold in place.
Psoas/Iliacus Tool Instructions
Opening your psoas and iliacus are very important for fixing/preventing low back and hip pain. Use this tool in conjunction with your adjustments to keep these areas open. This tool is for sale through Mayo Chiropractic. You can contact our office at Mayochiropractic.com
Proper Desk Position
A lot of neck/shoulder/rib pain originates with an improperly set up desk. These videos will show you the proper position to work from whether you’re at a desk in the office, or working from home.
Parasympathetic Head Points
These head points help to stimulate the parasympathetic part of the nervous system which is tied to resting