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Neck

369 Cervical – Axial Extension (Chin Trucks)

369 Cervical – Axial Extension (Chin Trucks)

  • Place your finger on your chin
  • Glide your head back, trucking your chin
  • Use your finger to help guide your head

Do2 set(s) of 3 Rep(s)

357 Cervical Flexion Stretch

357 Cervical Flexion Stretch

  • Place your hand on top of your head
  • Bring your chin towards your chest
  • Use your hand for assistance

Do2 set(s) of 3 Rep(s). Hold 4 second(s)

362 Cervical Sidebend Stretch- Left

362 Cervical Sidebend Stretch- Left

  • Bring your left ear towards your left shoulder
  • Place your left hand on the right side of your head
  • Use your left hand for assistance

Do2 set(s) of 3 Rep(s). Hold 4 second(s)

363 Cervical Sidebend Stretch – Right

363 Cervical Sidebend Stretch – Right

  • Bring your right ear towards your right shoulder
  • Place your right hand on the left side of your head
  • Use your right hand for assistance

Do2 set(s) of 3 Rep(s). Hold 4 second(s)

372 Cervical – Extension – Isometric

372 Cervical – Extension – Isometric

  • Place your hands behind your head
  • Push your head back against your hands
  • Make sure your hands and head Do not move

Do2 set(s) of 3 Rep(s). Hold 4 second(s)

375 Cervical – Flexion – Isometric

375 Cervical – Flexion – Isometric

  • Place your hand on your forehead
  • Attempt to bring your chin towards your chest
  • Resist all motion with your hand

Do2 set(s) of 3 Rep(s). Hold 4 second(s)

384 Cervical – Sidebend – Left – Isometric

384 Cervical – Sidebend – Left – Isometric

  • Place your left hand on the left side of your head
  • Attempt to bring your left ear towards your shoulder
  • Resist all motion with your left hand

Do2 set(s) of 3 Rep(s). Hold 4 second(s)

387 Cervical – Sidebend – Right – Isometric

387 Cervical – Sidebend – Right – Isometric

  • Place your right hand on the right side of your head
  • Attempt to bring your right ear towards your shoulder
  • Resist all motion with your right hand

Do2 set(s) of 3 Rep(s). Hold 4 second(s)

366 Doorway Stretch– External Rotation – 0°

366 Doorway Stretch– External Rotation – 0°

  • Place your arms on the outside of a Doorway
  • Slowly lean into the Doorway, keep your elbows at your side
  • Feel a stretch to the front of your chest

Do2 set(s) of 3 Rep(s). Hold 4 second(s)

367 Doorway Stretch– External Rotation – 90°

367 Doorway Stretch– External Rotation – 90°

  • Place your arms on the outside of the Doorway
  • Slowly lean into the Doorway with your elbows bent
  • Feel a stretch to the front of your chest

Do2 set(s) of 3 Rep(s). Hold 4 second(s)

368 Posterior Capsule Stretch

368 Posterior Capsule Stretch

  • Bring your hand across towards your opposite shoulder
  • Place your other hand on the back of your elbow
  • Slowly bring your arm across using your hand for assistance

Do2 set(s) of 3 Rep(s). Hold 4 second(s)

400 Shoulder Shrugs – Standing

400 Shoulder Shrugs – Standing

  • Stand on level surface with your arms at your side
  • Raise your shoulders towards your ears
  • Keep your arms straight through the exercise

Do2 set(s) of 3 Rep(s).

399 Shoulder Rows – Resistance Band

399 Shoulder Rows – Resistance Band

  • Tie one end of the resistance band around a Doorknob
  • Extend your arms back with elbows bent
  • Squeeze your shoulder blades together

Do2 set(s) of 3 Rep(s).

439 Extension – Standing – Resistance Band

439 Extension – Standing – Resistance Band

  • Tie the middle of the resistance band around a Doorknob
  • Extend your arms back squeeze your shoulder blades together
  • Keep your arms completely straight

Do2 set(s) of 3 Rep(s).

391 Shoulder Abduction – Resistance Band

391 Shoulder Abduction – Resistance Band

  • Step on one end of the band
  • Wrap the other end around the hand of your involved arm
  • Raise your arm straight out the side, parallel to the ground

Do2 set(s) of 3 Rep(s).

396 Shoulder Flexion – Resistance Band

396 Shoulder Flexion – Resistance Band

  • Step on one end of the band
  • Wrap the other end around the hand of your involved arm
  • Raise your arm straight up in front, parallel to the ground

Do2 set(s) of 3 Rep(s).

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