Therapeutic Exercise in Fairview | corrective exercise, endurance training, resistance training, flexibility training | improve circulation, improve coordination, improve balance, relaxation, improve muscle strength

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2 Fairview Hills Drive
Fairview, NC 28730
Phone:828-628-7800
Fax:828-628-4328

   Edward Reilly, DC

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Therapeutic Exercise

 

Theraputic_Exercise.jpg PARTIAL SIT UP
Partial sit ups are recommended for people with back pain. The same muscle groups are worked out without putting stress on the lower back. You will start just like a regular sit up with your back on the floor, both feet on the floor, and your knees bent. Raise your head, neck, and shoulders off of the floor and hold that position for 5 seconds. This exercise will strengthen your core and is simple to do. Repeat as many times as you can, with a goal of increasing your reps each day.

KNEE TO CHEST
You start this exercise the same way like the partial sit up. Begin the exercise by drawing one of your knees to your chest, using both hands (only one foot is now on air). Hold to the count of 10, then slowly release it to the rest position. Do 4-5 repetitions, and then repeat with your other leg, then both legs at the same time. This exercise stretches your glutes and back.

HIP ROLL
Start this exercise flat on your back with your arms extended out to the side. Bend your knees and lift your feet off of the ground. You will now rotate your hips to the side so that your legs become parallel with the floor. Rotate from side to side for 5-10 repetitions. This is another core exercise that strengthens your abdominal muscles.

LOW BACK EXTENSION
Start by laying flat on your stomach with your hands to your side. Lift your head and upper body off of the ground by using the muscles in your lower back. Hold this position for 4-5 seconds and then lower yourself back down. Repeat 10-15 times.

CAT-CAMEL
Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips with your back straight. Use your abdominal muscles to push your back towards the ceiling, arching it like a cat. You should notice your head will point down towards the floor. Next, drop your back so that your lower back extends. Your head should raise when doing this. Make sure to keep your elbows straight the entire time, the only movement should be in your spine. Repeat this 12-15 times.

BACK EXTENSION
This exercise is best performed with a stability ball. Lay with your stomach on the stability ball with your hands behind your head. Tighten your abdominal muscles and use your lower back muscles by contracting your glutes to lift your shoulders and chest off the ball.

SUPERMAN
Lie face down with your arms extended above your head. Tighten your abdominal muscles and lift your arms and legs off the ground. It should look like you are in a Superman like flying position. Hold this for about 30 seconds and then release. You may be tempted to hold your breath when clenching your abdominal muscles. DON'T! Control your breathing while holding this position.

DOUBLE LEG LIFTS
Using a stability ball, lay face down with your hands on the floor in front of the ball. Raise both legs off of the floor until your body is horizontal and hold the position for about 10 seconds. Lower your legs back down to the floor and repeat 5-10 times.

SPINAL ROTATION
While seated in a chair, reach one arm across your stomach and grasp the opposite side of the chair. Look over the shoulder while rotating the low- and mid-back. Hold for 15-30 seconds.

EXTERNAL SHOULDER ROTATION
Start by lying on your right side with your right arm folded under your head. Your upper left arm should be parallel to your torso, bent at the elbow so that your forearm is lying across your stomach with your hand on the floor. By rotating your left shoulder, raise your forearm so that it is perpendicular to the side of your body.   Switch to your other side and repeat. This exercise can also be performed with a dumbbell.

INTERNAL SHOULDER ROTATION
Lay on your right side, like in the external shoulder rotation, but keep your right hand free this time. Keep your right arm next to your body and bend at the elbow. Rotate your shoulder to move your forearm. It will start flat on the floor, and then you will rotate it into your body so that your forearm is flat across your stomach. Repeat this motion 10-15 times and use a dumbbell if you prefer.

LATERAL DELTOID RAISE
Start with your arms to the side of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides.

FRONT DELTOID RAISE
Start with your arms in front of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly, and slowly lower your arms.

SINGLE-ARM LAT PULLDOWN
Begin with both hands overhead holding an elastic resistance band. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.

Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. Keeps your arms slightly in front of the face to protect the back and shoulders.

STABILITY BALL PUSH-UPS
Start with the ball under your stomach and your hands on the floor in front of you. Roll forward slowly until your shins are balancing on the stability ball. Now perform pushups as your normally would by bending at the elbow.

SIDE LUMBAR BRIDGE
Lie on one side with your legs straight. Support the upper body by keeping the elbow directly beneath the shoulder. Being careful not to let the top hip rotate forward, engage the abdominals and use the torso to lift the hips. Hold this position for 10 to 15 seconds, maintaining a neutral neck and spine position.

SINGLE-LEG REVERSE CURL
Lie on your back with one knee flexed and foot flat on the floor and the other leg straight out slightly raised off the ground. Extend arms flat along body and maintain neutral alignment in the cervical spine.

Lift the working knee and leg in an upward diagonal direction over the belly button. Pause, then slowly lower the leg to the starting position. Repeat with other leg.

CRUNCH W/ STABILITY BALL
Lay down with your back on the stability ball and your hands behind your head or folded across your chest. Maintain a backwards-pelvic tilt and raise shoulder blades off the ball, return to the starting position, and repeat.

NECK FLEXION
Stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball. Relax and repeat.

NECK EXTENSION
Stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.

NECK LATERAL
Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push side of heads laterally into the ball.

Neck Stretches

  1. Bring your ear to your shoulder
  2. Let your neck to sit in that position for 5 to 7 seconds
  3. Force your ear toward your shoulder.
  4. Feel the stretch of your neck muscle on the opposite side.


Same principle as the exercise before...

  1. Bring head back as if you are looking toward the ceiling.
  2. Feel the stretch in the muscles located on the front part of your neck.



If this exercise causes dizziness, fainting or loss of balance… STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.

  1. Rotate your head toward your (R or L) shoulder and then
  2. Nod your head down and you will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.


Neck exercises for strength

  1. Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.
  2. Place your hands on the back of your neck and force your head back while providing resistance with your hands.



Do these exercises in several sets of 6, 8, or 10 several times a day and you will be surprised at the amount of flexibility that returns in a couple of months.

 


Hear What Our Patients Have To Say About Therapeutic Exercise!

 

How could I have imagined what was in store for me the morning I got out of bed noticing a slight discomfort in my left buttock. Over the course of the day it didn't go away as I had hoped but also seemed no worse so I didn't dwell on it. Thinking I had slept in some position to bring it on, I hoped the next nights rest would make it go away. The second morning, the discomfort was more distinct, with slight pain down my leg so I decided to see the chiropractor who has helped me with previous back pain problems. Dr. Reilly did an assessment through various bending, stretching and reaching exercises and said the problem was not in my left leg but in the lower back, (L-5 disc) which is fairly common and treatable. I began regular chiropractic treatments including electro-stimulation and adjustments, later adding decompression traction. The pain down my leg progressed steadily as a particular nerve became severely affected. Sitting was nearly impossible leading Dr. Reilly to do an x-ray which showed a more difficult problem with the disc. He advised me to see my family doctor. Along with continued chiropractor treatments including now a cold laser, my family physician ordered pain medication and an MRI. We decided the problem could be corrected without surgery, so we reached out to a Carolina Spine specialist for further expertise. With epidural steroid injections and on-going chiropractic work, this team approach has been very beneficial and I am feeling almost "all the way back". I commend Dr. Reilly for his warm, caring professional work throughout. It is fortunate for people in the Fairview area that we can partake of his services and rely on his expert advice.

~ Fred B.

 

In July of 2008 I started experiencing headaches that over months became increasing worse. I went to see my family doctor who said it was allergies/sinus problems and prescribed a daily allergy medication as well as pain medication. The headaches continued and became worse to the extent they were interfering with my daily life. I was taking massive amounts of pain relievers with no relief. I noticed on Fairview Chiropractic’s sign they treated headaches. My daughter had been treated by Dr. Reilly for sports related injuries and issues while playing sports at A. C. Reynolds with great success so I decided I would give them a call to see if they could help me.

During my first visit they took the time to talk to me and find out what problems I was having, they took x-rays and measurements. I returned for my report of findings to learn that the x-ray showed that I had cervical vertebrae that had become twisted and was putting pressure on the nerves in my neck. Dr. Reilly laid out a course of treatment for me and began treatments. I left my first treatment amazed at how much better I felt. I continued the course of treatment that Dr. Reilly had set for me as well as exercises at home. I also during that time experienced lower back pain which I have had since the birth of my children that limited my ability to do things such as vacuum, mop, garden or even shop for long periods of time without pain. I spoke with Dr. Reilly about this and he assured me that he could treat that too.

I am now going every 2 weeks for adjustments and there are no words that can describe how wonderful I feel, I have had absolutely no headaches and my lower back pain is pretty much no existent. It is such a wonderful feeling to wake up every morning and know that you are going to have a pain free day.

Dr. Reilly is always very interested in your course of care, are always concerned that you are not experiencing any pain and will make suggestions and give advice on your continued improvement.

The office staff is always very professional, friendly and helpful.

I recommend them highly to my family, friends and co-workers any time they tell me they are experiencing any type of pain.

Thanks to everyone at Fairview Chiropractic for all they have done to improve my quality of life.

~ Pam P., Fletcher, NC

 
 
Fairview Chiropractor. Dr. Edward Reilly provides Therapeutic Exercise, corrective exercise, endurance training, resistance training, flexibility training to patients suffering from improve circulation, improve coordination, improve balance, relaxation, improve muscle strength in Asheville, NC, Arden, NC, Fletcher, NC, Henderson, NC. Asheville, NC Chiropractor providing Therapeutic Exercise in Fairview, North Carolina.