Welcome to our private HOME REHAB page!

Please scroll to the instructions for the exercises/stretches you have been prescribed. If you experience any pain, discomfort, or dizziness when performing your prescribed rehab., please let us know at your next visit or email Dr. Saunders at drjsaunders@rogers.com or Pam at pam@chirofirst.ca.

The movements/exercises marked with ❗❗❗ should only be done if you have been prescribed them AND while on an active corrective adjustment plan as they require ongoing monitoring to make sure they are still appropriate for your case, otherwise they may irritate or exacerbate your condition.

Doing the correct exercises/stretches/traction that you have been prescribed is a vital step in your recovery, spinal correction and health maintenance. Consistency is key here. This is where passive care (in office) meets active care (at home). Results depend on you being an active participant in your recovery by regularly performing your prescribed home rehabilitation in addition to keeping on track with your adjustment schedule.

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Passive care (in-office) + Active care (out of office) = GREAT RESULTS! 🙂

Please refer to this page regularly to stay motivated and on track with your prescribed home spinal rehabilitation recovery plan. Any questions, please ask us. 🙂

Please watch below to learn how you can stay on track with your ‘at-home’ prescribed REHAB:

ANTI-INFLAMMATORY DIET/FOOD LIST/SUPPLEMENTS

If you want to help speed up your recovery, please watch this video:

Here is a link to your anti-inflammatory shopping list: Click HERE.

General Spinal Stability / Flexibility

Neck Decompression ❗❗❗

Low Back Decompression ❗❗❗

6 minute core workout

4 core stability exercises

3 Daily Neck Stretches

8 Best Low Back Stretches

4 Daily Low Back Stretches

Think twice about doing sit-ups

Neck / Cervical Spine

Denneroll Instructions ❗❗❗

Cervical Wedge Traction ❗❗❗

Chin Tucks

Chin Tucks + Extension ❗❗❗

(PERF) Protraction-Extension-Retraction-Flexion ❗❗❗

Cervical Extension with Theraband ❗❗❗

Deep Neck Flexor Exercises ❗❗❗

Head Weighting ❗❗❗

Cervical Lateral Shift (Translation) ❗❗❗

Cervicogenic Headache Stretch

Headache Pressure Points

Neck Mobility Routine

Forward Head Posture Routine

Neck Pumping Exercise

Cervical Radiculopathy/Pinched Nerve Routine

Low Back / Lumbar Spine

Lumbar Wedge Traction ❗❗❗

Side-lying Lumbar Wedge Traction ❗❗❗

Anterior Thoracic Translation ❗❗❗

Posterior Thoracic Translation ❗❗❗

Front Planks (+active)

Side Planks

Cross Crawl / Bird Dog

Superman/Superwoman

Dead Bug

McGill Curl Up

Park Bench Stretch

Sciatic Nerve Flossing

Mackenzie/Prone Extension Stretch

Sacroiliac (SI) Joint Routine

Anterior Pelvic Tilt (APT) Corrective Routine

Standing Core Stability Exercises

Mid-back / Thoracic Spine

Reverse Snow Angels

Standing YWT

Prone YWT

Foam Rolling

Thoracic Translations Shifts ❗❗❗

Hip / Low Back

Lunges

Squats

Psoas Stretches

Piriformis Stretch

Gluteal Fire Hydrants

Glute Bridges

Clams

Hip Mobility Routine

Shoulder / Rotator Cuff

Mobility

Pendulum

Crossover Stretch

Wall Crawls

Sleeper Stretch – Posterior (Back) Shoulder

Strength/Endurance

Push and Pull

Scapula Setting

Shoulder Extensions

External/Internal Rotation

Cheerleader

Prone Y-W-T

Balance/Dizziness Exercises/Vertigo/Cervicogenic Dizziness

Neck Dizziness Exercises

Vestibular REHAB/Balance for Vertigo/Cervicogenic Dizziness/PPPD

CGD Stretches

Sternocleidomastoid Stretches (SCM)

TMJ Stretching/Strengthening Routine

Epley Maneuver

TMJ (Jaw)

TMJ Stretching/Strengthening Routine

Masseter Muscle Stripping