Therapeutic Stretching

Straight Leg Raiser Stretch
Straight Leg Raiser Stretch

For the Hamstrings and Calves

Piriformis Stretch
Piriformis Stretch

For The Glutes, Piriformis, and Iliotibial Band. SCIATIC PAIN RELIEF

Thomas Stretch
Thomas Stretch

For the Psoas Major and Minor. HIP FLEXOR STRETCH

Cervical Extension
Cervical Extension

Helps restore the cervical curve by lying supine with a small towel rolled up under the neck.

Positional Traction 90/90
Positional Traction 90/90

With an Ice Pack placed under the hurt area, Positional Traction decreases pressure on the low back and decreased muscle spasm. LOW BACK PAIN

Single Knee to Chest
Single Knee to Chest

Stretches the Glutes and Lower Back while in Positional Traction, also with Ice Therapy.

Lumbar Stretch
Lumbar Stretch

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

High Rows
High Rows

For the upper back including the Rhomboid Major and Minor, also the Trapezius. POSTURE EXERCISE

Low Rows
Low Rows

For the middle back including the Rhomboid Major and Minor, also the Trapezius. POSTURE EXERCISE

Shoulder Shrugs
Shoulder Shrugs

For the upper Trapezius. SHOULDER STABILITY

Rear Deltoids
Rear Deltoids

For upper back postural muscles including the Rear Deltoids, Trapezius, and Rhomboids. SHOULDER STABILITY

Side Lateral Raises
Side Lateral Raises

For the Lateral Deltoids always stopping the movement when arms are parallel to the floor.

External Rotator Rotation
External Rotator Rotation

For the External Rotators of the Shoulder keeping the elbow close to your side. ROTATOR STABILITY

Internal Rotator Rotation
Internal Rotator Rotation

For the Internal Rotators of the Shoulder keeping the elbow close to your side. ROTATOR STABILITY

Pendulum Swing
Pendulum Swing

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

One Arm Rows
One Arm Rows

For the Latissimus Dorsi which places minimal compression on the low back.

Bicep Curls
Bicep Curls

Standing position with strict form allowing constant muscle contraction.

Tricep Pushdowns
Tricep Pushdowns

Standing position with strict form allowing constant muscle contraction.

Core Strengthening
Core Strengthening

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.