CHIROPRACTIC wellness • JOHN R. DE COTIIS, D.C. • 415 EGG HARBOR RD. SUITE 2-D SEWELL, NJ 08080 • (856) 218-1330 • firstname.lastname@example.org SPINAL HYGIENE PACKET • CREATED AS AN ADJUNCT TO THE CHIROPRACTIC WELLNESS PLAN DEVELOPED BY DR. JOHN R. DE COTIIS • THIS IS INTENDED TO BE A BEGINNER STRETCHING AND STRENGTHENING PLAN FOR THE AVERAGE CHIROPRACTIC WELLNESS PATIENT. • DISCUSS THESE AND ALL EXERCISES WITH DR. DE COTIIS BEFORE YOU BEGIN. NECK RELEASE • Position 1 Instructions: • Sit in a comfortable position. • Turn your head gently to the right until you feel a stretch. Hold for a 5 second stretch. • Now turn your head to the left. • Position 2 Instructions: • Tuck your head ear-to-shoulder to the right until a stretch is felt, then to the left. • Repeat the with the addition of very gentle pinkie-finger pressure, and hold each direction for 5 seconds. • Position 3 Instructions: • Let your head fall forward, so you are looking at the ground. • Use your hands to gently press the back of your head up and over, to stretch the back of your neck. • Position 4 Instructions: • Let your neck fall gently backward, so you are looking at the ceiling. • Do not apply excessive force in extension, especially if you have degeneration disease in your cervical spine. • Use gentle pinkie-finger pressure on the forehead or chin to add extension. NECK RELEASE • GENTLE PINKIE FINGER PRESSURE; 3-4 TIMES/ DAY TRAP OPENER • The Spinal Warm-up / Trap • GENTLY MASSAGE YOUR Opener NECK MUSCLES; 3-4 TIMES/ • Position Instructions: DAY • Gently massage the muscles and joints at the base of your neck and top of your shoulder blade. • Let your head and neck hang forward loosely. • Gently roll your head slightly from side to side as you continue work upward into the muscles and joints at the base of your head. • Breathe slowly and deeply throughout the process. • Take your time with this one. Enjoy the relaxation. SKY REACHES • Extend an arm and • STRETCH, HOLD, GENTLY RELEASE hand as high above • 10X EACH, 2-3 TIMES/ DAY your head as you can. Alternate, using one hand at a time, several times. Sense your spine stretching while you breathe slowly and deeply. TWIST AND HOLD • Turn your torso from • STRETCH, HOLD, GENTLY RELEASE side to side, trying to • 10X EACH WAY, 2-3X / DAY reach as far across as possible. Breathe in deeply and fully, bringing each stretch to it’s fullest extent. CAT /CAMEL • Position Instructions: • While in a hand-and-knee position, drop your head down, and tuck your buttocks in. • Arch your back up like a cat, slowly and deliberately. • Breathe in and out. • Raise your head up, push your buttocks backward. • Lower your abdomen and breathe in and out. • Repeat as 10-15 times. • Best performed first thing in the morning, and repeated twice more throughout the day. CRUNCHES • Abdominal exercises are intense, use caution if you have degenerative disease in your spine or hips. • Position Instructions: • Lie on back with hips and knees slightly bent. • Raise your arms, head and shoulders off the floor as shown. • The position is held for 2 seconds with 5 -10 repetitions, once or twice per day. • Raise to the point that your lower back is lifted from the floor. • Your feet should not be stabilized, because this allows the leg muscles to do the work and lessens the effectiveness of the abdominal muscle strengthening. • The partial sit-up should be done with a slight right and left twist to strengthen the oblique muscles of the abdomen after you have mastered the regular crunch. RUMP CRUNCHES • Position Instructions: • SLOW, DELIBERATE, • Flatten your low back against SQUEEZE, HOLD, RELAX. the floor bringing your navel toward your spine. • Lie on back with arms at sides. • Raise your thighs. • Raise your buttocks slightly off ground by crunching the lower abs, keeping thighs in air. • Hold upper back firmly to the ground. • Inhale through down motion, exhale through up motion. • The position is held for 2 to 5 seconds with 5 -10 repetitions, once or twice per day. BRUGGER’S POSTURAL RELIEF POSITION • SEATED, WITH HEAD UP HIGH, PERFORM A VERY SLIGHT CHIN TUCK. • NEXT, TRANSLATE THE HEAD BACKWARDS OVER THE SHOULDERS, BEING CAREFUL NOT TO LOOK UP AT THE CEILING (DOUBLE CHIN IS CORRECT). • HOLD THIS POSITION FOR A FEW SECONDS, MAKING SURE YOU DO NOT SHRUG OR HIKE YOUR SHOULDERS UP. • NEXT, ADD THE BACKWARDS ROTATION OF THE ARMS/HANDS, AS IN THE TOP PICTURE. YOU SHOULD FEEL A STRETCH IN THE FRONT PART OF THE SHOULDER GIRDLE. • WORK YOUR WAY UP FROM A FEW SECONDS, GRADUALLY INCREASING UP TO 2-3 MINUTES OR MORE, 3-4 X PER DAY Remember… • This is not intended to replace regular chiropractic checkups. • The adjustment of the vertebral subluxation is the most powerful change your body will go through. These exercises are intended to help the stability of your spine. • Perform these exercises slowly and deliberately.