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La Mesa Chiropractor | La Mesa chiropractic care | CA | Standard Exercises

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                                                       Gary M. McDowell, DC, CCSP, QME
          Certified Chiropractic Sports Practitioner | Qualified Medical Evaluator

8300 University Avenue
    La Mesa, CA 91942 
       619-670-7700

Standard Exercises
 

Hip Abduction Exercise

Position: Lying on side.

Movement: Slowly lift the top leg to a comfortable height, hold for a count of ___ seconds*, then lower. Repeat this movement ___ times*, then perform on the opposite side.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Hip Adduction Exercise 

Position: Seated with a pillow or cushion between the knees.

Movement: Slowly squeeze the knees together and hold for a count of ___ seconds*.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Resisted Hip Flexion Exercise

Position: Lay on back with knees bent.

Movement: Slowly push the knee towards the chest while resisting the movement with the hand. Hold for a count of ___ seconds*. Repeat ___ times*, then perform the same movement with the opposite leg.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Hip Extension Exercise

Position: Lay face down on floor or bed.

Movement: Slowly extend the leg to a comfortable height and hold for a count of ___ seconds*.

Repeat this movement ___ times*, then perform with the opposite leg.

Retitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Lunge Exercise

Position: Standing.

Movement: Slowly step forward allowing both knees to bend so that the thigh of the forward leg is parallel to the floor and the knee of the rear leg touches the floor. Then, slowly push off with forward leg to return to the starting position. If this movement is too difficult to perform due to weakness, do not perform the full movement.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Wall Squat Exercise

Position: Standing with back against wall.

Movement: Slowly bend the knees and allow the back to slide down the wall until the thighs are approximately parallel to the floor. Then, slowly push with the legs to return to the starting position.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Abdominal Crunch Exercise

Position: Lying on back with knees bent and arms crossed on chest.

Movement: Squeeze the abdominal muscles so that your shoulder blades are slightly lifted off the floor and your midsection is "crunched". Hold this position for a count of ___ seconds*, then slowly return to the starting position. Be sure to keep the neck relaxed and in a neutral position during the exercise.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Oblique Crunch Exercise

Position: Lying on back with knees bent and arms crossed on chest.

Movement: Squeeze the abdominal muscles so that your shoulder blades are slightly lifted off the floor and your midsection is "crunched". As you "crunch", reach one hand to the opposite knee keeping the other hand on chest. Hold this position for a count of ___ seconds*, then return to the starting position. Repeat this movement ___ times*, then perform the same movement with the other arm. Be sure to keep the neck relaxed and in a neutral position during the exercise.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Leg Lift Exercise

Position: Performed lying on back or seated in chair.

Movement: Floor - First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Next, raise the bent legs until the lower legs are parallel and the thighs are perpendicular to the floor. Then, slowly extend the legs until they are near full extension, then bring them back to the starting position. Be sure all movements are slow and controlled.

Movement:Chair- First, grab sides of chair and lean back slightly while tightening the abdominal muscles and slightly squeezing the buttocks in order to obtain the "neutral spine" position. Next, raise the legs until the feet are approximately 6-12 inches off the ground. Hold this position for a count of ___ seconds*, then return to the starting position.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.

 
 
 
La Mesa Chiropractor | Standard Exercises. Dr. Gary McDowell is a La Mesa Chiropractor.