Dr. Carter in Lawrenceville GA 30043 Chiropractor , the BEST in Gwinnett County provides natural pain relief care for Duluth, Lawrenceville, Suwanee, and Lilburn citizens.
Read the full transcript »

Hi! I'm Doctor Ross Carter. I'm a Board Certified Chiropractor in the State of Georgia and I've been practicing here from since 1996. Today, what I'm going to do is teach you some basic exercises that you can do at home. If you have an exercise ball, that will work pretty well. If you don't have one, you can do this on regular chair. We have special chairs that we use that wobble and it helps to extend these exercises to make them more effective and then this is what we used in our office. What I'm going to is demonstrate some of the exercises that you can do yourself. The first one is basically a back bend type of exercise. I'll turn to the side to show you. From this position, all you're going to do is you're just going to lean your back back, your head all the way back and arch your shoulders back. You're going to hold this for about ten seconds and then you go back to normal. Typically, you want to hold that for about ten seconds and you want to that about ten or so times. The next one what you're going to do is simply as this. You'll put your arms up above your head. Now if you have a ball, this would be easier. You're going to lean your arms to the right and your body goes out to the left as you can see. Then you want to go back to the other direction. So you're just basically going back and forth just like this. In this exercise, all that you want to do at least 10 each way and that one you just go back and forth, you don't have to hold that long. The next one you want to put your hands top of your head, lean one way and lean the other way. As you can see, we're doing the similar exercise but it works little bit different. The next one, you just want to put your arms to your side and you're going to do the same motion left and right, back and forth. And another one is you're going to take your arms, put them like this or like this and you rock back and forth like this. As you notice, I do them very slow and steady, no jerky motions. Then you want to do, what's called rotation. Basically it's where you're going to rotate, keep your body fairly straight, rotate to the right and rotate to the left. You will do that slowly back and forth. Now these exercises may seem very simple and they are, but they are very effective in helping to stretch out the back and warm up the disk for any type of exercise or any type or anything you're going to be doing.

Advertisement
Advertisement
Advertisement