Home Exercises
Our Methods are centered around correction of the spine which entails changing muscle memory, changing ligament orientations, changing postures and educating our patients on how to manage themselves for life.
Instructions for Daily Home Rehab
1. Install the Cervical traction device as indicated in the instructions in the Cervical traction packaging. The cross bar should be at shoulder height of the user. Tie knots in the rope as needed in order to shorten the rope to accommodate your height.
2. Set the wobble chair on a hard, flat surface. Thighs should be parallel to the ground. Setting it at the top of a set of stairs often works well.
MORNING ROUTINE
Wake up and drink 12-20 ounces of water.
Perform 20-60 repetitions on the Cervical traction.
Perform the “Warm-up Exercises” numbers 1-6 on the wobble chair. The warm ups are in the instruction book that came with your equipment.
Wear your weights as instructed by the doctor for 20 minutes. Walking and wearing them is best. Do anything you like while wearing them, just don’t lie down.
Exercising on the wobble chair while performing the figure 8 motion “X-pattern” (which is detailed in your instruction book) is a great exercise to do while wearing weights.
Lie on your spinal molding as instructed by the doctor. Keep knees bent and lie on it for 20 minutes uninterrupted. Avoiding moving or trying to read a book etc. Just set a timer and relax, set intentions or do affirmations.
EVENING ROUTINE
Drink 12-20 ounces of water.
Perform 20-60 repetitions on the Cervical traction.
Perform the “Warm-up Exercises” numbers 1-6 on the wobble chair. The warm ups are in the instruction book that came with your equipment.
Wear your weights as instructed by the doctor for 20 minutes. Walking and wearing them is best. Do anything you like while wearing them, just don’t lie down.
Exercising on the wobble chair while performing the figure 8 motion “X-pattern” (which is detailed in your instruction book) is a great exercise to do while wearing weights.
Lie on your spinal molding as instructed by the doctor. Keep knees bent and lie on it for 20 minutes uninterrupted. Avoiding moving or trying to read a book etc. Just set a timer and relax, set intentions or do affirmations.
BELOW ARE VIDEO LINKS FOR ALL EXERCISES.
1. Install the Cervical traction device as indicated in the instructions in the Cervical traction packaging. The cross bar should be at shoulder height of the user. Tie knots in the rope as needed in order to shorten the rope to accommodate your height.
2. Set the wobble chair on a hard, flat surface. Thighs should be parallel to the ground. Setting it at the top of a set of stairs often works well.
MORNING ROUTINE
Wake up and drink 12-20 ounces of water.
Perform 20-60 repetitions on the Cervical traction.
Perform the “Warm-up Exercises” numbers 1-6 on the wobble chair. The warm ups are in the instruction book that came with your equipment.
Wear your weights as instructed by the doctor for 20 minutes. Walking and wearing them is best. Do anything you like while wearing them, just don’t lie down.
Exercising on the wobble chair while performing the figure 8 motion “X-pattern” (which is detailed in your instruction book) is a great exercise to do while wearing weights.
Lie on your spinal molding as instructed by the doctor. Keep knees bent and lie on it for 20 minutes uninterrupted. Avoiding moving or trying to read a book etc. Just set a timer and relax, set intentions or do affirmations.
EVENING ROUTINE
Drink 12-20 ounces of water.
Perform 20-60 repetitions on the Cervical traction.
Perform the “Warm-up Exercises” numbers 1-6 on the wobble chair. The warm ups are in the instruction book that came with your equipment.
Wear your weights as instructed by the doctor for 20 minutes. Walking and wearing them is best. Do anything you like while wearing them, just don’t lie down.
Exercising on the wobble chair while performing the figure 8 motion “X-pattern” (which is detailed in your instruction book) is a great exercise to do while wearing weights.
Lie on your spinal molding as instructed by the doctor. Keep knees bent and lie on it for 20 minutes uninterrupted. Avoiding moving or trying to read a book etc. Just set a timer and relax, set intentions or do affirmations.
BELOW ARE VIDEO LINKS FOR ALL EXERCISES.
Cervical Traction: click here
Wobble Chair: click here
Spinal Molding. Please do 20 minutes in the morning and at night.
Perform warm ups prior to molding always: click here
Head, Shoulder and/or Hip Weights. Wear them for 20 minutes in the morning and at night: click here
Turtle Tractions: click here
Thoracic Roll: click here
Only start the following exercises after you have been instructed to do so:
Beginning Exercises: click here
Intermediate Exercises: click here
Advanced Exercises: click here
We utilize the scientifically proven Pettibon Spinal Correction System in order to deliver on the promise of Chiropractic. The perfect blend of specific Chiropractic married to
client-specific rehab creates the best result every time.