SKY REACHES

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					       CHIROPRACTIC
         wellness
• JOHN R. DE COTIIS, D.C.
• 415 EGG HARBOR RD. SUITE 2-D
      SEWELL, NJ 08080
• (856) 218-1330
• jrdchiropractic@yahoo.com
     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.

				
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posted:3/29/2011
language:English
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