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. Jon: drjon@chirofirst.ca

Pam: pam@chirofirst.ca

Debra: debra@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 can 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. Your 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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How Do Adjustments Work? How Do “Drop Tables” Work?

General Posture / Miscellaneous

6 minute core workout

Titanic Exercise

Kid’s Posture Exercises / Routine

Nutrition / Supplements

Anti-Inflammatory Diet/Supplements

Permanent Weight Loss

Supplements for Headaches / Migraines

Supplements for Dizziness / Vertigo

Best Sleep Position

How to Use Your Pillow – Which Pillow is Best?

How to Sleep with a Pinched Nerve in Your Neck or Neck Pain

How to Sleep with Sciatica / Pinched Nerve in Your Low Back or Low Back Pain

How to Sleep to Correct Forward Head or Hunched Forward Posture

How to Sleep with Vertigo

Neck / Cervical Spine

Denneroll Instructions ❗❗❗

Cervical Wedge Traction ❗❗❗

Chin Tucks + Extension ❗❗❗

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

Cervical Extension with Theraband ❗❗❗

Deep Neck Flexor Exercises ❗❗❗

Seated Deep Cervical Flexor Exercise ❗❗❗

Head Weighting ❗❗❗

Cervical Lateral Shift (Translation) ❗❗❗

Cervicogenic Headache Stretch

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 Instructions ❗❗❗

Anterior Thoracic Translation ❗❗❗

Posterior Thoracic Translation ❗❗❗

Front Planks (+active)

Side Planks

Cross Crawl / Bird Dog

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

Lumbar Anterolisthesis Routine

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

Pendulum

Crossover Stretch

Wall Crawls

Sleeper Stretch – Posterior (Back) Shoulder

Push & 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)

Epley Maneuver

PDF Instructions:

TMJ (Jaw)

TMJ Stretching/Strengthening Routine

Masseter Muscle Stripping

Wrist

Carpal Tunnel Routine

Foot

Plantar Fasciitis Routine (coming soon)