Exercises: A few at Home Exercises to Expedite Your Recovery

Exercises : The Patients Greatest Asset for Recovery

Much of the responsibility for the healing process of any patient lies with the patients themselves. Part of the path to wellness is learning proper use of ones own body. Focusing on particular muscle bodies within specific ranges of movement. The more disciplined the patient is with the exercises prescribed by the Chiropractor, Osteopath, physiotherapist or otherwise, the quicker the results, and the more stable they will be.
Below are a few exercise excerpts that were first presented by our friends at crosschiropracticcenter.com
Exercise 1. Pelvic Lift (Abdominal Tightening)
  1. Lie on your back with your knees flexed and your feet flat on the floor as close to the buttocks as possible.
    • NOTE: Keep your knees together.
  2. Tighten the muscles of the lower abdomen and buttocks so as to flatten your low back against the floor.
  3. Slowly raise your hips up off the floor, and hold for slow count of 4.
  4. Repeat this exercise 6 times.
    • NOTE: If you cannot raise your hips from the floor, merely tighten the belly, the abdominal and buttock muscles, and wait until you are strong enough to raise the hips.

Chiropractic Exercises

Exercise 2. Knee-Chest
  1. Lie on your back.
  2. Draw your right knee up to your chest, and pull the knee down upon your chest.
  3. Do this for a slow count of 4. Repeat this exercise 6 times with the right knee.  Relax between each knee-chest exercise for a few seconds.
  4. Repeat the same exercise with left knee brought to the chest.
  5. Repeat with both knees brought up to the chest.
  6. Do this for a slow count of 4. Repeat this exercise 6 times.

Chiro Techniques

Exercise 3.  Buttock Muscle Strengthening Exercise
  1. Lie on your stomach. Place your chin on your hands.
  2. Turn your right foot out.
  3. Tighten the buttock muscle, and raise the right leg off the floor while keeping the knee straight.
  4. Hold this for a slow count of 4.
  5. Slowly let the leg down.
  6. Repeat this 6 times with the right leg.
  7. Repeat on the left, 6 times for a slow count of 4.


Exercise 4. “Exercise before arising in morning”
Before getting out of bed in the morning, do the combination of exercises 3 & 4 while lying in bed.
This eliminates the excuse of “I don’t have time to exercise!” and benefits your spine by warming up your muscles before you have to use them.
Do this routine slowly. It will stretch your low back and thigh muscles to allow greater comfort on arising to weight-bearing posture.
    1. Pull your knees to your chest.
    2. Hold for a slow count of 4.
    3. Repeat 6 times.
    4. Hold your right leg behind the knee to stretch the hamstring.
    5. Keep your right knee straight.
    6. Hold for a slow count of 4.
    7. Repeat 6 times.
    8. Hold your left leg behind the knee to stretch the hamstring.
    9. Keep your left leg straight.
    10. Hold for a slow count of 4.
    11. Repeat 6 times.
    12. Slowly get out of bed.
      • Roll to your side.
      • Rise up on one elbow
      • Swing your legs off the side of the bed.
      • Push up to a sitting position.
      • Slowly rise, using your leg muscles to stand.
      • Move slowly and purposely in the morning.

Cox basic exercises


Good Tips from a good Chiropractor.