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Abdominal Breathing Abdominal breathing is also known as diaphragmatic breathing. The diaphragm is a large muscle located between the chest and the abdomen. When it contracts it is forced downward causing the abdomen to expand. This helps to improve blood and lymph flow which stimulates the body's immunity, stamina, and triggers a relaxation response to ease tension and stress. Download Cervical/Whiplash Rehab Cervical Acceleration/Deceleration type injuries, commonly called Whiplash, involve injury to the ligaments, muscles and tendons of your neck. These exercises are designed to help strengthen those areas of the neck that have become weak do to injury. Download Exercises for desk/office workers Sitting can put a lot of pressure on your low back, and poor posture while sitting can lead to neck and shoulder tightness. These easy exercises are designed for people who sit for long periods at a time. Taking a micro-break for back exercise can help realign a slouching spine and relieve muscle tension caused by sitting. These exercises can be done anywhere, even at your desk. Doing all six exercises will only take a few minutes. The more often you do them, the better you will feel. Do each exercise slowly, stretching as far as you can, then pause a moment and release. Download Low Back/Lumbar Spine Stretch Useful for those with minor low back injuries or tightness. Download Shoulder Exercises This is the Rockwood Protocol for Shoulder Stabilization which is useful for minor shoulder rehabilitation for various injuries including rotator cuff tears and tendonitis. Download Tennis Elbow Lateral Epicondylitis, commonly called Tennis Elbow, is an inflamation of the tendons caused by sports or more commonly, a repetitive motion injury. These stretches and exercises can help with the pain. Download |
These are some of the protocols we use in the office for rehabilitation of various injuries, as well as general wellness stretches that you can do throughout the day.
