Therapeutic Exercise

PARTIAL SIT UP

Partial sit ups are recommended for people with back pain. The same muscle groups are worked as with a traditional sit up, but without putting stress on the lower back. You will start just like a regular sit up with your back on the floor, both feet on the floor, and your knees bent. Raise your head, neck, and shoulders off of the floor and hold that position for 5 seconds. This exercise will strengthen your core and is simple to do. Repeat as many times as you can, with a goal of increasing your reps each day.

 

KNEE TO CHEST

You start this exercise in the same position as the partial sit up. Begin the exercise by drawing one of your knees to your chest, using both hands (only one foot is in the air). Hold to the count of 10, then slowly release it to the rest position. Do 4-5 repetitions, and then repeat with your other leg, then both legs at the same time. This exercise stretches your glutes and back.

 

HIP ROLL

Start this exercise flat on your back with your arms extended out to the side. Bend your knees and lift your feet off the ground. You will now rotate your hips to the side so that your legs become parallel with the floor. Rotate from side to side for 5-10 repetitions. This is another core exercise that strengthens your abdominal muscles.

 

LOW BACK EXTENSION

Start by laying flat on your stomach with your hands to your side. Lift your head and upper body off of the ground by activating the muscles in your lower back. Hold this position for 4-5 seconds and then lower yourself back down. Repeat 10-15 times.

 

CAT-CAMEL

Position yourself on all fours with hands directly beneath your shoulders, knees directly beneath your hips, and your back straight. Use your abdominal muscles to push your back towards the ceiling, arching it like a cat. You should notice your head will point down towards the floor. Next, drop your back so that your lower back extends. Your head should raise when doing this. Make sure to keep your elbows straight the entire time, the only movement should be in your spine. Repeat this 12-15 times.

 

BACK EXTENSION

This exercise is best performed with a stability ball. Lay with your stomach on the stability ball with your hands behind your head. Tighten your abdominal muscles and use your lower back muscles and contract your glutes to lift your shoulders and chest off the ball.

 

SUPERMAN

Lie face down with your arms extended above your head. Tighten your abdominal muscles and lift your arms and legs off the ground. It should look like you are in a Superman-like flying position. Hold this for about 30 seconds and then release. You may be tempted to hold your breath when clenching your abdominal muscles. DON’T! Control your breathing while holding this position.

 

DOUBLE LEG LIFTS

Using a stability ball, lay face down with your hands on the floor in front of the ball. Raise both legs off of the floor until your body is horizontal and hold the position for about 10 seconds. Lower your legs back down to the floor and repeat 5-10 times.

 

SPINAL ROTATION

While seated in a chair, reach one arm across your stomach and grasp the opposite side of the chair. Look over the shoulder while rotating the low- and mid-back. Hold for 15-30 seconds and repeat on the other side.

 

EXTERNAL SHOULDER ROTATION

Start by lying on your right side with your right arm folded under your head. Your upper left arm should be parallel to your torso, bent at the elbow so that your forearm is lying across your stomach with your hand on the floor. By rotating your left shoulder, raise your forearm so that it is perpendicular to the side of your body. Repeat 10-15 times on each side. This exercise can also be performed with a dumbbell.

 

INTERNAL SHOULDER ROTATION

Lay on your right side, like in the external shoulder rotation, but keep your right hand free this time. Keep your right arm next to your body and bent to 90 degrees at the elbow (perpendicular to your torso). Rotate your shoulder to move your forearm in until it is flat across your stomach, keeping the 90 degree angle. Repeat 10-15 times on each side and use a dumbbell if you prefer.

 

LATERAL DELTOID RAISE

Standing with feet shoulder-width apart, start with your arms at your side, palms facing the thighs. Tighten the abdominals and bend the knees slightly. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides.

 

FRONT DELTOID RAISE

Standing with feet shoulder-width apart, start with your arms in front of your body, palms facing the thighs. Tighten the abdominals and bend the knees slightly. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly then slowly lower your arms back to the starting position.

 

SINGLE-ARM LAT PULLDOWN

Begin with both hands overhead, holding an elastic resistance band, and position the feet about shoulder-width apart. Engage the abdominals and bend the knees slightly.

Keep your arms slightly in front of the face to protect the back and shoulders as you pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. 

 

STABILITY BALL PUSH-UPS

Start with the ball under your stomach and your hands on the floor in front of you. Roll forward slowly until your shins are balancing on the stability ball. Now perform push-ups as you normally would by bending at the elbow. Remember to keep good push-up form to avoid injury.

 

SIDE LUMBAR BRIDGE

Lie on one side with your legs straight. Support the upper body by keeping the elbow directly beneath the shoulder. Being careful not to let the top hip rotate forward, engage the abdominals and use the torso to lift the hips. Hold this position for 10 to 15 seconds, maintaining a neutral neck and spine position.

 

SINGLE-LEG REVERSE CURL

Lie on your back with one knee flexed and foot flat on the floor and the other leg straight out slightly raised off the ground. Extend arms flat along body and maintain neutral alignment in the cervical spine.

Lift the working knee and leg in an upward diagonal direction over the belly button. Pause, then slowly lower the leg to the starting position. Repeat with other leg.

 

CRUNCH WITH STABILITY BALL

Lay down with your back on the stability ball and your hands behind your head or folded across your chest. Maintain a backwards-pelvic tilt and raise shoulder blades off the ball, return to the starting position, and repeat.

 

NECK FLEXION

Stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball. Relax and repeat.

 

NECK EXTENSION

Stand facing away from the wall and hold the stability ball against the wall behind your head. Push back of head into the ball.

 

NECK LATERAL

Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push side of head laterally into the ball.

 

NECK STRETCHES

Bring your ear to your shoulder

Let your neck to sit in that position for 5 to 7 seconds

Force your ear toward your shoulder.

Feel the stretch of your neck muscle on the opposite side.

A similar stretch can also be done for the front and back of the neck.

Bring head back as if you are looking toward the ceiling.

Feel the stretch in the muscles located on the front part of your neck. 

If this exercise causes dizziness, fainting or loss of balance, STOP THE EXERCISE IMMEDIATELY AND CONTACT YOUR PHYSICIAN.

Rotate your head toward either your right or left shoulder and then nod your head down. You will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.

 

NECK EXERCISES FOR STRENGTH 

Place your hand on your forehead and force your forehead against your hand to provide resistance for several seconds. 

Place your hands on the back of your neck and force your head back while providing resistance with your hands. Maintain resistance for several seconds.

Each of these exercises can be done in several sets of 6, 8, or 10, multiple times a day. You will be surprised at the amount of flexibility that returns in a couple of months!

 

What People Say About Us.

"I can't thank Ortego Chiropractic enough! Dr. Ortego and his team are absolutely amazing. I came in with chronic lower back pain that had been bothering me for years, and after a few months of treatment, I'm practically pain-free. The care and attention to detail they provide are truly exceptional. I highly recommend Ortego Chiropractic to anyone seeking relief and improved quality of life."

Linda S.

"I've been a patient at Ortego Chiropractic for over five years, and the results have been nothing short of incredible. Dr. Zack's fresh perspective and expertise, combined with the friendly and professional staff, create a welcoming and healing atmosphere. They've helped me recover from sports injuries and maintain my overall wellness. It's a place where you feel like family, and I couldn't imagine going anywhere else."

John M.

"Ortego Chiropractic is a game-changer. As an avid golfer, I was struggling with back pain that was affecting my game and overall comfort. After starting treatment with Dr. Ortego, I've seen a remarkable improvement in my swing and quality of life. Their commitment to helping patients achieve their best is second to none. If you're looking for a chiropractic team that genuinely cares and delivers results, this is the place to go!"

Michael H.

"I can't express how grateful I am to Ortego Chiropractic for changing my life. I suffered from debilitating migraines for years, and no treatment seemed to work. Dr. Ortego's holistic approach and personalized care plan have made a world of difference. I've gone from frequent migraines to rare, manageable episodes. The team here genuinely cares about your well-being, and it shows in the results!"

Sarah R.

Adjustments & Manipulation

Adjustments, or manipulation as they’re sometimes referred to, are the minor repositioning of vertebrae in the spine. The objective of this movement is to realign vertebrae that have moved out of place for a number of reasons, ranging from normal daily activity to trauma such as a car accident.

Therapeutic Exercise

Partial sit ups are recommended for people with back pain. The same muscle groups are worked as with a traditional sit up, but without putting stress on the lower back. You will start just like a regular sit up with your back on the floor, both feet on the floor, and your knees bent.

X-Rays

X-rays are taken on most patients to give the doctor an inside look at what is going on with the bone structure of the spine and surrounding skeletal structure. From this x-ray, the doctor can see your current spine angles as well as any potential further issues, including the potential need for additional imaging such as an MRI.

Electrical Muscle Stimulation

Electrical Muscle Stimulation (EMS) is an exceptional way to aid the body in the healing process. This is accomplished by sending a very small electrical current into the affected soft tissue. 

Interferential Current Therapy

Interferential Current Therapy (ICT) is an effective therapy method used to relieve pain and accelerate the self­-healing process. It is essentially a deeper form of electrical stimulation. To perform this method of treatment, electrodes are placed on the skin around the injured body part.

Cold Laser Therapy

Cold Laser Therapy is an excellent treatment that is often utilized to treat pain and a wide array of conditions. This therapy allows the body to naturally heal itself by utilizing a combination of electric stimulation and cold laser technology.