Video Learning Center
Video Resources
Simple At-Home Stretches and Exercises
Our video library is designed to help you stay mobile and feel better between visits. These chiropractor-approved stretches target common areas of tension like the neck, back, and hips, perfect for anyone recovering from an injury or managing chronic pain.
Follow along at your own pace and use these movements to support spinal health, reduce stiffness, and improve daily function.
Hamstrings / Quadriceps stretch
The hamstring and quadriceps stretches are effective at alleviating low back tightness and improving flexibility in the lower extremities.
Resisted Range of Motion
By performing resisted ROM exercises, you can increase your normal ROM very effectively. This video shows this technique specifically for the cervical spine, but it can be performed anywhere in the body to improve ROM.
Glute Bridge
The glute bridge exercise is great for activating the glute muscles. Using the block or foam roller between the knees during the glute bridge is very effective at maintaining pelvic stability and helping to avoid SPD in pregnant women.
Chin Tuck
The chin tuck exercise is effective for increasing the range of motion of the cervical spine and opening up the facet joint spaces for the improved nerve health.
Bird Dog Plank
The bird dog plank exercise is intended to increase core stability while engaging the shoulders and hips.
Child's Pose / Cobra
The cobra/child’s pose exercise is excellent for decompressing the lumbar discs along with engaging the full range of motion of the lumbar spine.
Levator Scapulae
The levator scapulae stretch can greatly reduce neck and upper back tension, as well as improve cervical spine range of motion.
Diaphragmatic Breathing
This exercise focuses on engaging the diaphragm for deep breathing, thus getting full expansion of the lungs and assisting with pelvic floor stability.
Dead Bug
The dead bug exercise is great for stabilizing the core while engaging the shoulder and hip ranges of motion. This exercise is a good complement to the bird dog plank.
Reverse Crunch
The reverse crunch is an effective core strengthening exercise that puts minimal strain on the spine.
Donkey Kick/Fire Hydrant
The donkey kick exercise is effective at isolating and activating the glute max muscles. The fire hydrant exercise activates the glute medius muscles.
Video Resources
Simple At-Home Stretches and Exercises
Our video library is designed to help you stay mobile and feel better between visits. These chiropractor-approved stretches target common areas of tension like the neck, back, and hips, perfect for anyone recovering from an injury or managing chronic pain.
Follow along at your own pace and use these movements to support spinal health, reduce stiffness, and improve daily function.
Hamstrings / Quadriceps stretch
The hamstring and quadriceps stretches are effective at alleviating low back tightness and improving flexibility in the lower extremities.
Resisted Range of Motion
By performing resisted ROM exercises, you can increase your normal ROM very effectively. This video shows this technique specifically for the cervical spine, but it can be performed anywhere in the body to improve ROM.
Glute Bridge
The glute bridge exercise is great for activating the glute muscles. Using the block or foam roller between the knees during the glute bridge is very effective at maintaining pelvic stability and helping to avoid SPD in pregnant women.
Chin Tuck
The chin tuck exercise is effective for increasing the range of motion of the cervical spine and opening up the facet joint spaces for the improved nerve health.
Bird Dog Plank
The bird dog plank exercise is intended to increase core stability while engaging the shoulders and hips.
Child's Pose / Cobra
The cobra/child’s pose exercise is excellent for decompressing the lumbar discs along with engaging the full range of motion of the lumbar spine.
Levator Scapulae
The levator scapulae stretch can greatly reduce neck and upper back tension, as well as improve cervical spine range of motion.
Diaphragmatic Breathing
This exercise focuses on engaging the diaphragm for deep breathing, thus getting full expansion of the lungs and assisting with pelvic floor stability.
Dead Bug
The dead bug exercise is great for stabilizing the core while engaging the shoulder and hip ranges of motion. This exercise is a good complement to the bird dog plank.
Reverse Crunch
The reverse crunch is an effective core strengthening exercise that puts minimal strain on the spine.
Donkey Kick/Fire Hydrant
The donkey kick exercise is effective at isolating and activating the glute max muscles. The fire hydrant exercise activates the glute medius muscles.
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