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Spinal Homecare Exercises

The following videos will show you how to perform each spinal rehab exercise. Be consistent with these exercises will be instrumental in helping you achieve the results you are looking for and keeping them! If you have any questions at all, please be sure to ask me.

Intro to Dr McNabb’s Homecare Exercises

Standing Cervical Traction

Standing Cervical Traction ~ 20 reps ~ 2x/day

Wobble Cushion

20 reps in each direction – 2x/day

Cervical Flexion & Extension

Cervical Flexion & Extension ~ 50 reps/day

Alar Ligament Strengthening

Be sure you are only doing the side indicated on your homecare prescription sheet

Neck / Cervical Orthotic

Neck Orthotic ~ Begin with 5 minutes/day ~ Slowly work up to 30 minutes/day

Thoracic Foam Roll

Roll up and down mid-back ~ 30 reps ~ 2x/day

Mirror Image

Be sure to only do the side indicated on your sheet!
Right OR Left Shoulder against the wall ~
Hold for 30 seconds ~ 2x/day

Piriformis Stretch

Piriformis Stretch – Hold for 60 seconds ~ 2x/day

L5 Spondylo ~ Child’s Pose

L5 Spondylo (Childs Pose) ~ Hold for 60 seconds ~ 2x/day

Psoas Foamroll AND Stretch

Psoas Foam-roll ~ Roll for 30 seconds ~ 2x/day
Psoas Stretch ~ Hold for 60 seconds ~ 2x/day

Core Plank

Core Plank ~ Begin with 30 seconds ~ work up to 3 min ~ 3x/week

L5 Spondylo ~ Child’s Pose

L5 Spondylo (Childs Pose) ~ Hold for 60 seconds ~ 2x/day

Psoas Foamroll AND Stretch

Psoas Foam-roll ~ Roll for 30 seconds ~ 2x/day
Psoas Stretch ~ Hold for 60 seconds ~ 2x/day

Core Plank

Core Plank ~ Begin with 30 seconds ~ work up to 3 min ~ 3x/week

Bird Dog Exercise

Bird Dog ~ Begin with 10 reps each side ~ work up to 25 reps ~ 3x/week

Theraband Pull-Apart

Begin with 25 reps/day ~ work up to 100 reps/day

Doorway Stretch

Doorway stretch ~ Hold stretch for 30 seconds ~ 3-5x/day

Wall Angels

Begin with 3 reps/day ~ work up to 10 reps/day

Lateral Lumbar Bend

Lateral Lumbar Bend ~ 3 minutes/day ~ ONLY DO THE SIDE INDICATED ON YOUR SHEET
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Boca Chiropractic
2499 Glades Rd. #303
Boca Raton, FL 33431
Phone: (561) 479-2880
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