Exercise Guides
Table of Contents
Between-Visit Exercises
Neck Movements
Deep Neck Flexion
How To Perform: Lie on your back, with your head supported. Perform a “chin tuck” by retracting your head to create a double chin. Lift your head, bringing chin toward your chest without lifting shoulders- as though you are looking at your toes. Hold this position for 3-4 seconds. Lower your head and relax. Keep your teeth apart during exercise to decrease straining at the jaw.
Perform as directed.
SCM Stretch
How To Perform: Begin in a seated position. To stretch the right SCM, extend your head, rotate toward the right, and tip your head toward the left so that your left ear moves toward your left shoulder. Place your left hand on your left cheek and jaw. Against the resistance of your hand, attempt to rotate your head toward the left for seven seconds. Relax and slowly increase the stretch by rotating further toward the right and laterally flexing toward the left.
“Lock in” to this new position and repeat three contract/relax cycles twice per day on each side or as directed.
Scalene Stretch
How To Perform: While sitting or standing, reach down with your right arm, grasping your thigh or the bottom of a chair for stability. While looking straight ahead, place your left hand on top of your head, and gently pull your head sideways toward the left. You may feel a stronger stretch if you rotate your head slightly toward the left then up. Against the resistance of your hand, attempt to laterally flex your right ear toward your right shoulder for seven seconds. Relax and stretch further toward the left.
Lock-in” to each new position, and do not allow any slack. Repeat three contract/relax cycles on each side twice per day or as directed.
Trapezius Stretch
How To Perform: While sitting or standing, reach down with your right arm, grasping your thigh or the bottom of a chair for stability. While looking straight ahead, place your left hand on top of your head, and gently pull your head sideways toward the left. You may feel a stronger stretch if you rotate your head slightly toward the left then up. Against the resistance of your hand, attempt to laterally flex your right ear toward your right shoulder for seven seconds. Relax and stretch further toward the left.
Lock-in” to each new position, and do not allow any slack. Repeat three contract/relax cycles on each side twice per day or as directed.
Levator Stretch
How To Perform: While sitting, grasp the seat of your chair with your left hand. Rotate your head toward the right and look downward toward the floor. Place your right hand over the top of your head and gently pull down and diagonally in the direction you are looking. Against the resistance of your hand, contract your neck in an attempt to push your head backward/diagonally from the direction you are looking for seven seconds.
Relax and gently pull your head further toward the floor to increase the stretch. Lock into this new position, and make sure that you continue to keep your head rotated in the direction that you are pulling.
Perform three contract/relax cycles on each side twice per day or as directed.
Headache SNAG
How To Perform: Begin seated or standing. Grasp a rolled towel with both hands. Place the towel behind your neck, just below your skull. Gently pull the towel forward while slowly bringing your chin into your throat as to create a double chin. At the same time, imagine “growing taller” to elongate your neck. Hold this position for one second then return to the starting position. Stop if you feel sharp pain or any other unusual symptom.
Perform as directed.
Cervical Retractions
How To Perform: Sit or stand looking forward with good posture. Tuck your chin to create a double chin. Hold this position for 3-5 seconds. Return to the starting position. Focus your vision on a spot on the wall to avoid neck flexion or extension. To progress, place a finger on your chin, and apply backwards pressure at end range.
Imagine that your head is on drawer slides. Keep your mouth closed. Perform 1 set of 10 repetitions 3-10 times per day. Alternately, this exercise may be performed standing with your back against a wall. Your buttocks and shoulder blades should be in contact with the wall.
Tuck your chin to make a “double chin” until the base of your skull contacts the wall, relax and repeat as directed.
Core Movements
Abdominal Brace
How To Perform: The basic goal of “abdominal bracing” is to tighten your abdominal wall in order to protect your spine. This exercise may be performed by imagining that someone is about to punch you in your stomach. Your stomach muscles should contract to brace for the punch. Your abdominal wall should not be “sucked in” nor “pushed out”. Do not move your spine or pelvis.
This contraction should be performed during all movements throughout the day to assist in spine stability.
Dead Bug (Basic)
How To Perform (On Each Side): Begin lying on your back with your right arm reaching overhead and your left leg flat on the table. Your right knee should be bent 90 degrees and your hip 45 degrees. Place your left wrist beneath your back to prevent your back from flattening against the ground. Slowly begin by raising your left knee and right arm at the same time until your hand touches your knee. Be sure not to lift your head or allow your spine to move significantly. Return to the start position.
Perform sets and reps as directed, then repeat using the opposite arm and leg.
Side Bridge
How To Perform (On Each Side): Begin lying on your side. Rest your weight on your forearm and feet. Lift your hips toward the ceiling until your body is in a straight “plank” position. Try to avoid looking down to watch your body as this will interfere with achieving the ideal plank position. You may wish to use a mirror to ensure good form.
Slowly lower your hips back to the floor and repeat as directed.
Cat / Cow
How To Perform: Begin on all 4’s with your hands under your shoulders and your knees under your hips. Extend your back upward into a “mad cat” position. Next, flex your back downward to sag into an “old horse” position.
Slowly transition back and forth between these two positions. Repeat in a slow coordinated movement as directed.
Diaphragmatic Breathing
+10-20 breaths upon awakening and before retiring
How To Perform: Begin lying flat on your back with your knees elevated and feet on the floor. Place one hand on your abdomen, and the other over your breastbone. Breathe in slowly and deeply through your nose. If you are breathing properly from your diaphragm, only the hand over your abdomen should rise, and the hand over your chest should remain still. Once you are able to breathe by moving only your abdomen, you may use your lower hand to lightly compress your abdomen as you breathe in, then relax the pressure as you breathe out. Alternately, you may apply light pressure to the sides of your lower ribs as you inhale. The ideal breathing cycle (while resting) is three seconds of inhalation followed by six seconds of exhalation. If you find that you are breathing out too quickly, you may try exhaling through pursed lips in order to gradually increase the length of exhalation. You should practice proper breathing in multiple positions; first, lying flat on your back, then sitting, then standing, and finally, while performing more challenging movements, like squatting with your hands overhead.
Perform as directed.
Lower Body Movements
Knee To Chest
How To Perform: Lie flat on your back with both legs extended. With the assistance of your arms, bring your right knee to your chest and hold it there for 30 seconds. Slowly return to neutral and repeat on the left side for 30 seconds. Finish by bringing both knees to your chest for 60 seconds.
Perform as directed.
Supine Piriformis Stretch
How To Perform: Lie flat on your back with your affected knee bent and your ankle touching the outside of your opposite leg. Grasp your knee and pull your thigh across your chest toward your opposite shoulder. If you are unable to comfortably reach your knee, grasp a thin towel wrapped around your knee. Against the resistance of your hand, contract your affected hip in an attempt to push your knee outward for seven seconds. Relax and pull your knee further across your body towards your shoulder to increase the stretch.
“Lock in” to this new position and perform three contract/relax cycles on each side twice per day or as directed.
Clam With Band
How To Perform (Each Side): Lie on your side with your feet together, knees bent at 90 degrees and hips at 45 degrees. Place an elastic band around the outside of both knees. Lift your knee upward without rolling your hips back. Maintain a pain-free range of motion. Slowly lower your legs so that your knees are touching.
Perform as directed.
Glute Bridge With Band
How To Perform: Lie on your back with your knees bent at 90 degrees. Place a loop of elastic band around the outside of both knees. Tighten your abdomen and tuck your pelvis toward your rib cage to perform a “pelvic tilt”. Lift your hips up off of the ground into a “bridge” so that your shoulders, hips, and knees are all in the same plane. While holding this posture, push your knees apart against the resistance of the band. Do not allow your torso to drop towards the floor.
Perform three sets of 10 repetitions once per day or as directed.
Psoas Stretch (Kneeling)
How To Perform (On Each Side): Begin in a half-kneeling position with the side to be stretched on the floor and your opposite knee bent at 90 degrees, foot planted on the floor. Shift your pelvis forward slowly, keeping your hips and back straight.
Against the resistance of the floor, contract your involved thigh in an attempt to flex it forward toward your chest for seven seconds. Relax and shift your pelvis further forward to increase the stretch. Keep your trailing leg rotated outward. “Lock in* to each new position and perform three contract/relax cycles twice per day or as directed. For a more intense stretch, lean your upper body away from the side being stretched.
Standing Quad Stretch
How To Perform (On Each Side): Stand on your uninvolved leg using a wall or table for balance. Bend your affected knee so that your heel is close to your buttock. Grasp your ankle with your arm and gently pull your heel toward your buttock as you move your thigh backward. Against the resistance of your hand, attempt to “slowly kick” downward for 7 seconds. Relax and pull backward to increase the stretch.
“Lock in” to this new position and repeat three contract/relax cycles on each side twice per day or as directed. Stand up straight and do not bend forward at any point during this exercise.
Upper Body Movements
Ulnar Nerve Floss
How To Perform: Hold your arm in front of you with your elbow, wrist, and fingers straight as though you are getting ready to shake hands. Touch the tips of your thumb and first finger together to make a ring. Slowly flex your elbow until your hand reaches your face. The ring position should be maintained and your forefinger should be just beneath your eye socket. Slowly raise your elbow to flip the ring up into a “monocle” around your eye.
Lower your arm back to the starting position and repeat 10 repetitions three times per day or as directed.
Radial Nerve Floss
How To Perform: Begin in a standing position with your head straight and your affected hand on your chest. Simultaneously tip your head toward the opposite side while straightening your affected elbow and rotating your hand/wrist into a “Butler tip” position. You may increase this floss by “dropping” your affected shoulder at the start of each repetition.
Perform three sets of 10 repetitions twice per day or as directed.
Median Nerve Floss
How To Perform: Begin with your elbow, wrist, and fingers bent with your hand at chest level, palm up. Your head should be tilting away from the arm that you are flossing. As you simultaneously move your head toward the opposite shoulder, also move your arm down across the front of your chest out to the side of your hip. As your wrist and fingers move into extension, follow your hands motion with your eyes. Return to the start position.
Perform as directed.
Morning Movement Flows
Morning Flow 1
Join Dr. John for a 6-minute chill session! Easy yoga, a simple 3-7-8 breathing trick, and a quick meditation. It’s like a mini version of our Saturday 9 AM Move + Breathe + Meditate sessions—perfect for bringing that good vibe home!
Morning Flow 2
Ready to amp it up? Dive into an energetic 6-minute session with Dr. John! This time, enjoy some jumping jacks, paired with the box-breathing technique, and a brief meditation. It’s a lively twist on our Saturday 9 AM Move + Breathe + Meditate sessions—bringing the positive vibes to your home workout!
Morning Flow 3
Hey there! Ready to feel awesome? Check out the best moments from our March Retreat, where Dr. John led us in a fantastic movement and breathing session! Join us as Dr. John, our go-to wellness guide, shows us how to move our bodies and breathe like champions. It’s not just exercise; it’s a fun way to get in sync with ourselves and feel amazing. In this video, you’ll see our tribe getting pumped up and feeling the good vibes as we move and breathe together. Dr. John shares easy tips, gentle moves, and uplifting words to help us feel our best. Whether you’re a pro at yoga or just starting out, this session is for you. So grab a spot, roll out your mat, and let’s dive into this feel-good journey!
Foot Exercises
Exercise and Rehabilitation of the foot can change the way you experience life. No more avoiding painful movements and limiting yourself. Experience life to the fullest.
(P.S. It takes a little work)
Check out this great video by our very own Dr. John quickly showing you how to get started with the “short-foot exercise”
Arches: Short-Foot Excercise
One of the best ways to train a sustainable arch is called the “short foot” exercise. This one is a little tough to get down at first, as many of us are learning to use these muscles (consciously) for the first time.
Check out this great video by our very own Dr. John quickly showing you how to get started with the “short-foot exercise”.
Intrinsic Strength
The little muscles deep in your foot need attention too! Here are a few more movements that activate those small muscles of the foot and help you bring health back to your feet!
Check out this great video by Dr. Cobb titled: “Foot Strengthening Exercises” Sourced from YouTube from the channel “ZHealthPerformance”
Check out this great video by Dr. Cobb titled: “Foot Strengthening Exercises” Sourced from YouTube from the channel “ZHealthPerformance”
Check out this great video by Richard Felton titled: “Big toe exercises to improve strength, reduce injury” Sourced from YouTube from the channel “Profeet Custom”
Ball & Foot Exercise
One of the most useful tools for stretching and exercising your feet is a simple ball- it could be spiked like this one or a little squishy like a lacrosse ball or tennis ball. These simple tools can be used in a wide range of movements to add strength, stability, and mobility to your feet!
Check out this great video by Richard Felton titled: “Big toe exercises to improve strength, reduce injury” Sourced from YouTube from the channel “Profeet Custom”
Low Back Exercises
Exercise and Rehabilitation of the low back can change the way you experience life. No more avoiding painful movements and limiting yourself. Experience life to the fullest.
(P.S. It takes a little work)
Check out this great video by Dr. John Rakowicz DC
Channel Your Inner Superman With Dr. John
Curious about simple exercises that can supercharge your low back health? Dive into our video where Dr. John demonstrates the Superman and Modified Superman exercises. Experience how these movements can strengthen your core, support your spine, and boost your overall well-being. Don’t miss out – click play and embark on your journey to a stronger, healthier back!”
Check out this great video by Dr. John Rakowicz DC
Multifudus Strengthening
Just about every movement we do during the day includes activation and stabilization of the core. Take a few minutes today to be kind to that core and try out a few new moves! Here is a way to activate the Low back Multifidus muscle – Check it out!
Check out this great video by Dr. Lila Abbate titled: “Physical Therapy Tweak: Multifidus Strengthening” Sourced from YouTube from the channel “NDPT Dr. Lila Abbate, PT”
Check out this great video by Dr. Lila Abbate titled: “Physical Therapy Tweak: Multifidus Strengthening” Sourced from YouTube from the channel “NDPT Dr. Lila Abbate, PT”
Check out this great video by Dr. Lila Abbate titled: “Physical Therapy Tweak: Bird Dog” Sourced from YouTube from the channel “NDPT Dr. Lila Abbate, PT”
Back-Focused "Bird Dogs"
Whether you are recovering from a back injury or looking to get to the next level in the gym, developing a strong foundation for your movement is key.
Deep Dive on Basic Founder Position
Once you have gotten the basics of the Founder Position down, begin to push yourself deeper into the holds and encourage your body to adapt to new variations on the Basic Founder position. This video by Dr. Eric Goodman offers some wonderful tips on how to do just that!
Check out this great video by Dr. Eric Goodman titled: “The New 12 Minute Foundation Training Workout with Dr. Eric Goodman” Sourced from YouTube from the channel “Foundation Training: From Pain To Performance”
Abdomen Exercises
Exercise and Rehabilitation of the Abdomen can change the way you experience life. No more avoiding painful movements and limiting yourself. Experience life to the fullest.
(P.S. it takes a little work)
Check out this great video by Coury & Buehler PT titled: “Abdominal Bracing” Sourced from YouTube from the channel “Coury & Buehler PT”
Abdominal Bracing
Join us as we teach you the power of the abdominal brace in under 60 seconds! Strengthen your core with this essential exercise and its various variations. Watch now and give your abs the attention they deserve.
Check out this great video by Dr. John Rakowicz DC
The "Dead Bug"
This quick, one-minute video will guide you through different variations to maximize the benefits of this simple but effective movement. Whether you’re a beginner or looking for new ways to challenge yourself, you won’t want to miss this one! Watch now and get ready to improve your core strength in no time.
Check out this great video by Strength Culture titled: “5 Best Dead Bug Variations” Sourced from YouTube from the channel “@MelbourneStrengthCulture”
Check out this great video by Dr. Lila Abbate titled: “Physical Therapy Tweak: Bird Dog” Sourced from YouTube from the channel “NDPT Dr. Lila Abbate, PT”
Abdomen-Focused "Bird Dogs"
Whether you are recovering from a back injury or looking to get to the next level in the gym, developing a strong foundation for your movement is key.
Deep Dive on Basic Founder Position
Once you have gotten the basics of the Founder Position down, begin to push yourself deeper into the holds and encourage your body to adapt to new variations on the Basic Founder position. This video by Dr. Eric Goodman offers some wonderful tips on how to do just that!
Check out this great video by Dr. Eric Goodman titled: “The New 12 Minute Foundation Training Workout with Dr. Eric Goodman” Sourced from YouTube from the channel “Foundation Training: From Pain To Performance”
Neck Exercises
Exercise and Rehabilitation of the neck can change the way you experience life. No more avoiding painful movements and limiting yourself. Experience life to the fullest.
(P.S. It takes a little work)
Check out this great video by Dr. Jo titled: “Neck Pain Stretches & Exercises” Sourced from YouTube from the channel “AskDoctorJo”
Basic Neck Stretches
Incorporating a healthy stretching routine into your daily life can bring countless benefits to both your physical and mental health. Regular stretching can improve flexibility, reduce the risk of injury, increase circulation, and even reduce stress and tension. Whether you’re an athlete or just looking to stay active and healthy, this stretching video can help guide you through a series of effective stretches to help you feel more flexible and relaxed. Watch and follow along at your own pace, and experience the positive impact that a regular stretching routine can have on your overall well-being.
Neck Stabilization
Unlock the power of a strong and stable neck musculature with this simple video. Discover the importance of stability when it comes to the health of your neck and learn how to strengthen and maintain this critical area properly. Join us as you are guided through targeted exercises and techniques designed to improve your neck stability, alleviate pain and improve your overall posture. Don’t let neck pain hold you back any longer, take control of your health today with our expert-led stability video.
Check out this great video by Jeffrey S. O’Guin DC titled: “Neck Stability Exercises” Sourced from YouTube from the channel “ Jeffrey S. O’Guin DC”
Check out this great video by Michelle Kenway titled: “Physio Neck Strengthening Exercises for Neck Pain (Beginners)” Sourced from YouTube from the channel “Michelle Kenway”
Beginner Neck Strengthening Excersies
In this informative video shared from YouTube, You’ll learn simple exercises to improve neck mobility, reduce stiffness, and enhance spinal health. Perfect for injury recovery or prevention. continue your neck strengthening journey today for improved well-being.
Remember to consult with your doctor before starting any new exercise routine.
Deep Dive on Basic Founder Position
Once you have gotten the basics of the Founder Position down, begin to push yourself deeper into the holds and encourage your body to adapt to new variations on the Basic Founder position. This video by Dr. Eric Goodman offers some wonderful tips on how to do just that!
Check out this great video by Dr. Eric Goodman titled: “The New 12 Minute Foundation Training Workout with Dr. Eric Goodman” Sourced from YouTube from the channel “Foundation Training: From Pain To Performance”