Layton Chiropractor Services

Call Now to Schedule Your FREE Consultation Today!

Call Now Health and Wellness Layton801-544-4333

Low Back

140 Knee to chest – Double -Supine

140 Knee to chest – Double -Supine

  • Lie on your back with your knees bent
  • Bring your knees to your chest, grab the back of your thighs
  • Use your arms to bring your knees towards your chest

Do 2 Set(s) of 3 Rep(s). Hold 4 Second(s)

238 Abs. – Straight – Arms Across Chest

238 Abs. - Straight – Arms Across Chest

  • Place your arms across your chest; knees bent
  • Roll your hips and tighten your abdominals
  • Curl your chest up towards your knees

Do 2 Set(s) of 3 Rep(s).

330 Bridge – Supine

330 Bridge – Supine

  • Lie on your back with your knees bent
  • Roll your hips and tighten your abdominals
  • Raise your buttocks up while keeping your abdominals tight

Do 2 Set(s) of 3 Rep(s).

315 Supine Arm – Leg Raise – Alternating

315 Supine Arm – Leg Raise – Alternating

  • Lie on your back with your knees bent
  • Roll your hips and tighten your abdominals
  • Alternate raising your arm and your opposite leg up

Do 2 Set(s) of 3 Rep(s).

220 Prone on Elbow Stretch

220 Prone on Elbow Stretch

  • Lie with pillow under your stomach
  • Use your arms to raise up onto your elbows
  • Make sure to keep your stomach on the pillow

Do 2 Set(s) of 3 Rep(s).

296 Quadruped – Arm / Leg Raise – Alternating

296 Quadruped – Arm / Leg Raise – Alternating

  • Place your hands and knees on a level surface
  • Roll your hips to find your neutral spine position
  • Alternate raising your arm and opposite leg

Do 2 Set(s) of 3 Rep(s).

206 Cat/ Camel

206 Cat/ Camel

  • Place your hands and knees on a firm surface
  • Arch and sag your back
  • Return to a neutral or straight back position

Do 2 Set(s) of 3 Rep(s).

219 Prayer Stretch – Quadruped

219 Prayer Stretch – Quadruped

  • Place your hands and knees on a firm surface
  • Slowly lean back rounding your back – sit on your heels
  • Feel a stretch to your back

Do 2 Set(s) of 3 Rep(s).  Hold 4 seconds(s).

116 Squats – Wall Slides

116 Squats – Wall Slides

  • Place a towel between your back and the wall
  • Lower your body by bending your knees
  • Keep your knees behind your toes

Do 2 Set(s) of 3 Rep(s).

222 Trunk Extension Stretch – Standing

222 Trunk Extension Stretch – Standing

  • Stand with your feet shoulder width apart
  • Place your hands on your lower back
  • Slowly bend backwards at your waist

Do 2 Set(s) of 3 Rep(s). Hold 4 second(s)

223 Trunk Flexion Stretch – Seated

223 Trunk Flexion Stretch – Seated

  • Sit in a chair with your feet flat on the floor
  • Slowly bend forward to feel a stretch in your back
  • Attempt to bring your shoulders directly over your knees

Do 2 Set(s) of 3 Rep(s). Hold 4 second(s)

226 Trunk Rotation Stretch – Seated – Left

226 Trunk Rotation Stretch – Seated – Left

  • Rotate your trunk to the left
  • Grasp the edge of the chair
  • Feel a stretch to your upper back

Do 2 Set(s) of 3 Rep(s). Hold 4 second(s)

223 trunk Flexion Stretch – Seated

223 trunk Flexion Stretch – Seated

  • Sit in a chair with your feet flat on the floor
  • Slowly bent forward to feel a stretch in your back
  • Attempt to bring your shoulder directly over your knees

Do 2 Set(s) of 3 Rep(s). Hold 4 second(s)

224 trunk Rotation Knees Together Stretch – Supine

224 trunk Rotation Knees Together Stretch – Supine

  • Lie on your back with your knees bent
  • Bring both your knees towards one side and then the other
  • Make sure to keep your upper body flat on the floor

Do 2 Set(s) of 3 Rep(s).

140 knees to chest – Double – Supine

140 knees to chest – Double – Supine

  • Lie on your back with knees bent
  • Bring your knees to your chest, grab the back of your thighs
  • Use your arms to bring knees towards your chest

Do 2 Set(s) of 3 Rep(s). Hold 4 second(s)

142 Piriformis Stretch – Quadruped

142 Piriformis Stretch – Quadruped

  • Bring your involved leg across in front of your other knee
  • Slowly sit back – knee directly under your opposite shoulder
  • Feel a stretch to your buttocks

Do 2 Set(s) of 3 Rep(s). Hold 4 second(s)

129 Adductor Stretch – Supine

129 Adductor Stretch – Supine

  • Cross one leg over your ankle is resting on your knees
  • Use your hand to push your knee down
  • Feel a stretch to the inside of your thigh

Do 2 Set(s) of 3 Rep(s). Hold 4 second(s)

134 Hamstring Stretch – Towel – Oppo. Leg Bent

134 Hamstring Stretch – Towel – Oppo. Leg Bent

  • Lie on your back with your opposite leg bent
  • Place a towel over your foot and straighten your leg
  • Feel A stretch to the back of your thigh

Do 2 Set(s) of 3 Rep(s). Hold 4 second(s)

221 Prone on Hands Stretch

221 Prone on Hands Stretch

  • Lie with pillow under your stomach
  • Raise up onto your hands
  • Make sure to keep your stomach on the pillow

Do 2 Set(s) of 3 Rep(s). Hold 4 second(s)

67 Quadricep Stretch – Prone

67 Quadricep Stretch – Prone

  • Bring your heel towards your buttocks
  • Grasp your ankle with your hand
  • Feel a stretch to the front on your thigh

Do 2 Set(s) of 3 Rep(s). Hold 4 second(s)

.