Abdominal Exercise/ Oblique Crunches
Lay on your back on floor with hands behind head and knees bent. Slowly lift head and one shoulder blade off the floor while crossing your elbow towards your opposite knee. Return head to floor and alternate sides for 10-15 reps. The slower you move and the harder you contract the abs, the better the stabilization.
Abdominal and Back Exercise/ Plank
Hold your body in a perfectly straight line in the pushup position. Hold 30 seconds or longer.
Upper Back Exercise/ Bent Over Fly
Sit on a chair with arms dangling down and weights in hands. Lean forward to bring chest close to knees. Slowly lift arms to shoulder height. Squeeze shoulder blades together at the end of the movement. Do 10-15 reps.
Isometric Neck Exercises
Use your hand to prevent actual movement of your neck from occurring, as you go through all the neck ranges of motion.
- Side Bending – Use your right hand to hold your head steady as you try to bend your right ear to your right shoulder. Hold the contraction for 5 seconds. Repeat on the left.
- Flexion – Use either hand to hold your head steady at your forehead as you try to bend your head forward to look down. Hold the contraction for 5 seconds.
- Extension – Use both hands at the back of your head to hold your head steady as you try to bend your head backward to look up. Hold the contraction for 5 seconds.
- Rotation – Use your right hand to hold your head steady as you try to look over your right shoulder. Hold the contraction for 5 seconds.
Bergen Family Chiropractic
Dr. Amy Mercovich & Dr. Patricia Swapceinski
45 N. Lake Street
Bergen, NY 14416