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
Think twice about doing sit-ups
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 ❗❗❗
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