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HOME REHAB Instructions

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 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.

TO BE UPDATED ON FUTURE VIDEO RELEASES, SUBSCRIBE TO OUR YOUTUBE CHANNEL HERE: https://www.youtube.com/c/ChiropracticonEagleNewmarket?sub_confirmation=1

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. 🙂

General Posture / Miscellaneous

Neck Decompression ❗❗

Low Back Decompression ❗❗

6 minute core workout

4 core stability exercises

Anti-Inflammatory Diet/Supplements

Permanent Weight Loss

Titanic Exercise

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/Scoliroll ❗❗

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

Femoral Nerve Flossing

Scoliroll Instructions ❗❗

Mid-back / Thoracic Spine

Reverse Snow Angels

Standing YWT

Mid Back Routine

Foam Rolling

Thoracic Translations Shifts ❗❗

Thoracic Retrainer ❗❗

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

PDF Handouts:

TMJ (Jaw)

TMJ Stretching/Strengthening Routine

Masseter Muscle Stripping

Wrist

Carpal Tunnel Routine

Foot

Plantar Fasciitis Routine

More Information For You

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