Welcome to our (YOUR) 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 WILL irritate or exacerbate your condition.
YOUR SPINE NEEDS TO BE MOVING AND IN ALIGNMENT (THIS IS WHAT YOUR ADJUSTMENTS DO), OTHERWISE YOUR HOME REHAB WILL NOT BE EFFECTIVE; YOUR ADJUSTMENTS ARE ESSENTIAL TO YOU FEELING, HEALING, AND FUNCTIONING BETTER.
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. 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. While your adjustment schedule is the most important part of your recovery and wellness plan, your home rehab will help your adjustments ‘hold’ better so you will heal and feel better faster.
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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. 🙂
HOW DO OUR ADJUSTMENTS WORK? Click Here
General Posture / Miscellaneous
Anti-Inflammatory Diet/Supplements
Neck / Cervical Spine
(PERF) Protraction-Extension-Retraction-Flexion ❗❗❗
Cervical Extension with Theraband ❗❗❗
Deep Neck Flexor Exercises ❗❗❗
Head Weighting ❗❗❗
Cervical Lateral Shift (Translation) ❗❗❗
Cervical Radiculopathy/Pinched Nerve Routine
Low Back / Lumbar Spine
Side-lying Lumbar Wedge Traction/Scoliroll ❗❗❗
Anterior Thoracic Translation ❗❗❗
Posterior Thoracic Translation ❗❗❗
Mackenzie/Prone Extension Stretch
Anterior Pelvic Tilt (APT) Corrective Routine
Standing Core Stability Exercises
Mid-back / Thoracic Spine
Thoracic Translations Shifts ❗❗❗
Hip / Low Back
Shoulder / Rotator Cuff
Mobility
Sleeper Stretch – Posterior (Back) Shoulder
Strength/Endurance
Balance/Dizziness Exercises/Vertigo/Cervicogenic Dizziness
Vestibular REHAB/Balance for Vertigo/Cervicogenic Dizziness/PPPD
Sternocleidomastoid Stretches (SCM)
TMJ Stretching/Strengthening Routine
PDF Handouts:
TMJ (Jaw)
TMJ Stretching/Strengthening Routine
Wrist
Foot
Plantar Fasciitis Routine (coming soon)