Therapeutic Stretching
For the Hamstrings and Calves
For The Glutes, Piriformis, and Iliotibial Band. SCIATIC PAIN RELIEF
For the Psoas Major and Minor. HIP FLEXOR STRETCH
Helps restore the cervical curve by lying supine with a small towel rolled up under the neck.
With an Ice Pack placed under the hurt area, Positional Traction decreases pressure on the low back and decreased muscle spasm. LOW BACK PAIN
Stretches the Glutes and Lower Back while in Positional Traction, also with Ice Therapy.
The Cat/Cow stretch as in yoga allows for Lumbar stretching both lower Spinal Erectors.
For optimal results all stretches should be performed a minimum of twice a day. Hold each stretch for 10 to 15 seconds and repeat both sides for a set of four (twice each side) to maintain proper balance. Please call the office if you have any questions.
Theraputic Exercise
For the upper back including the Rhomboid Major and Minor, also the Trapezius. POSTURE EXERCISE
For the middle back including the Rhomboid Major and Minor, also the Trapezius. POSTURE EXERCISE
For the upper Trapezius. SHOULDER STABILITY
For upper back postural muscles including the Rear Deltoids, Trapezius, and Rhomboids. SHOULDER STABILITY
For the Lateral Deltoids always stopping the movement when arms are parallel to the floor.
For the External Rotators of the Shoulder keeping the elbow close to your side. ROTATOR STABILITY
For the Internal Rotators of the Shoulder keeping the elbow close to your side. ROTATOR STABILITY
This is a passive exercise that allows the Rotator Cuff to gently stretch. Passively swing clockwise then counter clockwise as directed while holding a light weight. ROTATOR CUFF STRETCH
For the Latissimus Dorsi which places minimal compression on the low back.
Standing position with strict form allowing constant muscle contraction.
Standing position with strict form allowing constant muscle contraction.
This activates the Rectus Abdominus allowing for muscle contraction with no strain on the cervical spine. This exercise is demonstrated in the standing position.
For optimal results all exercises are to be performed with strict form at all times. Exercises are to be done in 3 sets of 15 to 20 repetitions two to three times per week. Make sure to skip a day between exercising to allow the body to recover properly. Remember these exercises are theraputic to increase blood flow which will increase healing. Only perform the exercises Dr. Scott has directed you to do. Please call the office if you have any questions.
Do I use Cold Therapy or Heat Therapy for Recovery?
COLD THERAPY is used to reduce pain and inflammation in the initial acute phase of care. We sell large gel ice packs that you will use for 20 minutes at a time twice daily.
HEAT THERAPY is used after the acute phase of care to increase circulation and blood flow to injured areas. Moist heat in the form of a hot shower or a hot bath is optimal for 15 to 20 minutes.
CONTRAST BATH is the application BOTH in the recovery phase. Apply HEAT for 10 minutes followed by COLD Therapy for 20 minutes. Dr. Scott will tell you which to do during your phase of care.