CHIROPRACTIC wellness

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CHIROPRACTICwellness

• JOHN R. DE COTIIS, D.C.
• 415 EGG HARBOR RD. SUITE 2-D SEWELL, NJ 08080
• [phone]
• jrdchiropractic_at_yahoo.com

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SPINAL HYGIENE PACKET

• CREATED AS AN ADJUNCT TO THE CHIROPRACTIC
  WELLNESS PLAN DEVELOPED BY DR. JOHN R. DE COTIIS
• THIS IS INTENDED TO BE A BEGINNER STRETCHING AND
  STRENGTHENING PLAN FOR THE AVERAGE CHIROPRACTIC
  WELLNESS PATIENT.
• DISCUSS THESE AND ALL EXERCISES WITH DR. DE
  COTIIS BEFORE YOU BEGIN.

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NECK RELEASE

• Position 1 Instructions
• Sit in a comfortable position.
• Turn your head gently to the right until you feel
  a stretch. Hold for a 5 second stretch.
• Now turn your head to the left.
• Position 2 Instructions
• Tuck your head ear-to-shoulder to the right until
  a stretch is felt, then to the left.
• Repeat the with the addition of very gentle
  pinkie-finger pressure, and hold each direction
  for 5 seconds.
• Position 3 Instructions
• Let your head fall forward, so you are looking at
  the ground.
• Use your hands to gently press the back of your
  head up and over, to stretch the back of your
  neck.
• Position 4 Instructions
• Let your neck fall gently backward, so you are
  looking at the ceiling.
• Do not apply excessive force in extension,
  especially if you have degeneration disease in
  your cervical spine.
• Use gentle pinkie-finger pressure on the forehead
  or chin to add extension.

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NECK RELEASE

• GENTLE PINKIE FINGER PRESSURE 3-4 TIMES/ DAY

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TRAP OPENER

• The Spinal Warm-up / Trap Opener
• Position Instructions
• Gently massage the muscles and joints at the base
  of your neck and top of your shoulder blade.
• Let your head and neck hang forward loosely.
• Gently roll your head slightly from side to side
  as you continue work upward into the muscles and
  joints at the base of your head.
• Breathe slowly and deeply throughout the process.
  
• Take your time with this one. Enjoy the
  relaxation.

• GENTLY MASSAGE YOUR NECK MUSCLES 3-4 TIMES/ DAY

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SKY REACHES

• Extend an arm and hand as high above your head
  as you can. Alternate, using one hand at a time,
  several times. Sense your spine stretching while
  you breathe slowly and deeply.

• STRETCH, HOLD, GENTLY RELEASE
• 10X EACH, 2-3 TIMES/ DAY

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TWIST AND HOLD

• Turn your torso from side to side, trying to
  reach as far across as possible. Breathe in
  deeply and fully, bringing each stretch to its
  fullest extent.

• STRETCH, HOLD, GENTLY RELEASE
• 10X EACH WAY, 2-3X / DAY

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CAT /CAMEL

• Position Instructions
• While in a hand-and-knee position, drop your head
  down, and tuck your buttocks in.
• Arch your back up like a cat, slowly and
  deliberately.
• Breathe in and out.
• Raise your head up, push your buttocks backward.
• Lower your abdomen and breathe in and out.
• Repeat as 10-15 times.
• Best performed first thing in the morning, and
  repeated twice more throughout the day.

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CRUNCHES

• Abdominal exercises are intense, use caution if
  you have degenerative disease in your spine or
  hips.
• Position Instructions
• Lie on back with hips and knees slightly bent.
• Raise your arms, head and shoulders off the floor
  as shown.
• The position is held for 2 seconds with 5 -10
  repetitions, once or twice per day.
• Raise to the point that your lower back is lifted
  from the floor.
• Your feet should not be stabilized, because this
  allows the leg muscles to do the work and lessens
  the effectiveness of the abdominal muscle
  strengthening.
• The partial sit-up should be done with a slight
  right and left twist to strengthen the oblique
  muscles of the abdomen after you have mastered
  the regular crunch.

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RUMP CRUNCHES

• Position Instructions
• Flatten your low back against the floor bringing
  your navel toward your spine.
• Lie on back with arms at sides.
• Raise your thighs.
• Raise your buttocks slightly off ground by
  crunching the lower abs, keeping thighs in air.
• Hold upper back firmly to the ground.
• Inhale through down motion, exhale through up
  motion.
• The position is held for 2 to 5 seconds with 5
  -10 repetitions, once or twice per day.

• SLOW, DELIBERATE, SQUEEZE, HOLD, RELAX.

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BRUGGERS POSTURAL RELIEF POSITION

• SEATED, WITH HEAD UP HIGH, PERFORM A VERY SLIGHT
  CHIN TUCK.
• NEXT, TRANSLATE THE HEAD BACKWARDS OVER THE
  SHOULDERS, BEING CAREFUL NOT TO LOOK UP AT THE
  CEILING (DOUBLE CHIN IS CORRECT).
• HOLD THIS POSITION FOR A FEW SECONDS, MAKING SURE
  YOU DO NOT SHRUG OR HIKE YOUR SHOULDERS UP.
• NEXT, ADD THE BACKWARDS ROTATION OF THE
  ARMS/HANDS, AS IN THE TOP PICTURE. YOU SHOULD
  FEEL A STRETCH IN THE FRONT PART OF THE SHOULDER
  GIRDLE.
• WORK YOUR WAY UP FROM A FEW SECONDS, GRADUALLY
  INCREASING UP TO 2-3 MINUTES OR MORE, 3-4 X PER
  DAY

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Remember

• This is not intended to replace regular
  chiropractic checkups.
• The adjustment of the vertebral subluxation is
  the most powerful change your body will go
  through. These exercises are intended to help
  the stability of your spine.
• Perform these exercises slowly and deliberately.