Exercises
Belly Breathing & Abdominal Bracing
This is one of the most important foundational concepts to learn and begin practicing. There are 2 types of breathing: Chest and Belly. The chest uses your accessory muscles as primary breathers, where belly breathing uses the diaphragm (our primary breathing muscle) to help promote improved oxygen intake and more effective breathing. As we go through our daily life our secondary breathing muscles will take over due to stress, sucking in our guts, poor posture, or a variety of other issues; this can lead to headaches, neck pain, back pain and stiffness, and continued poor posture.
This short video from REACH Rehab + Chiropractic will give you some form cues to help you re-learn how to breathe properly.
Neutral Pelvis
If you’ve ever been to a yoga class you’ve likely explored the concept of a neutral pelvis before. This isn’t a yoga-exclusive idea and by properly learning how to find, and keep, a neutral pelvis you can help manage proper spinal load which will encourage better breathing, a stronger core, and safer movement.
This short video from REACH Rehab + Chiropractic will help you learn how to keep your pelvic bowl from “spilling”.
Hip Hinge
Hip hinge is the next step to promote stability and protect the low back. We will combine what we know about finding our neutral pelvis and abdominal bracing and use that to guide our movements under load. Normal spinal flexion, demonstrated in the video, is not to be feared, but we should always use a proper hip hinge when we are lifting, twisting, or picking things up. A proper hip hinge is a key component of many exercises in the weight room as well so watch this short video from REACH Rehab + Chiropractic to get started.
Chin Retractions
In a world where we spend so much of our time down looking at our phones, at computer screens, or staring at the road in front of us many of us will end up with a forward head posture. This creates an imbalance, the posterior neck musculature is stretched and strained while the deep neck flexors are neglected. Chin retractions help you to regain that balance, relieving pain and discomfort, and can be used just about anywhere.
Watch this short video from REACH Rehab + Chiropractic to learn how to properly perform chin retractions.
Brügger's Relief Position
Brügger’s relief position (also known as Bruegger’s or Brügger’s relief exercise) is designed to reverse all of the potential postural problems that come with sitting for an extended period of time by stretching tight muscles and encouraging improved posture. This exercise can be done seated or standing and over time will help you reprogram your posture so that you can sit and stand up straighter.
Watch this short video to learn how to properly perform Brügger’s relief position.
Belly Breathing & Abdominal Bracing
This is one of the most important foundational concepts to learn and begin practicing. There are 2 types of breathing: Chest and Belly. The chest uses your accessory muscles as primary breathers, where belly breathing uses the diaphragm (our primary breathing muscle) to help promote improved oxygen intake and more effective breathing. As we go through our daily life our secondary breathing muscles will take over due to stress, sucking in our guts, poor posture, or a variety of other issues; this can lead to headaches, neck pain, back pain and stiffness, and continued poor posture.
This short video from REACH Rehab + Chiropractic will give you some form cues to help you re-learn how to breathe properly.
Neutral Pelvis
If you’ve ever been to a yoga class you’ve likely explored the concept of a neutral pelvis before. This isn’t a yoga-exclusive idea and by properly learning how to find, and keep, a neutral pelvis you can help manage proper spinal load which will encourage better breathing, a stronger core, and safer movement.
This short video from REACH Rehab + Chiropractic will help you learn how to keep your pelvic bowl from “spilling”.
Hip Hinge
Hip hinge is the next step to promote stability and protect the low back. We will combine what we know about finding our neutral pelvis and abdominal bracing and use that to guide our movements under load. Normal spinal flexion, demonstrated in the video, is not to be feared, but we should always use a proper hip hinge when we are lifting, twisting, or picking things up. A proper hip hinge is a key component of many exercises in the weight room as well so watch this short video from REACH Rehab + Chiropractic to get started.
Chin Retractions
In a world where we spend so much of our time down looking at our phones, at computer screens, or staring at the road in front of us many of us will end up with a forward head posture. This creates an imbalance, the posterior neck musculature is stretched and strained while the deep neck flexors are neglected. Chin retractions help you to regain that balance, relieving pain and discomfort, and can be used just about anywhere.
Watch this short video from REACH Rehab + Chiropractic to learn how to properly perform chin retractions.
Brügger's Relief Position
Brügger’s relief position (also known as Bruegger’s or Brügger’s relief exercise) is designed to reverse all of the potential postural problems that come with sitting for an extended period of time by stretching tight muscles and encouraging improved posture. This exercise can be done seated or standing and over time will help you reprogram your posture so that you can sit and stand up straighter.
Watch this short video to learn how to properly perform Brügger’s relief position.