EXERCISES

01

THE PRESS UP

AKA McKenzie, Cobra, and many more but most appropriately called prone lumbar extension. This is an essential low back exercise that is probably underutilized by the general public. 

02

THE CLAMSHELL

Clamshell exercises are a wonderful tool for warming up the glutes, protecting the knees, and strengthening the hips.

03

HIP ABDUCTION

Hip abduction is movement of the leg away from the midline of the body. This action comes into play as we step in and out of bed, get in and out of cars and even simply standing, walking, and turning.

04

PIRIFORMIS STRETCH

The piriformis is a usual suspect in sciatica and hip pain, two of the most common reasons people come into the clinic. Its location superficial to the sciatic nerve makes it especially prone to creating or, more commonly, exacerbating sciatica.

05

FORWARD LUNGE STRETCH

The forward lunge stretch provides relief to the hip flexors which tend to be shortened in people that spend a lot of time in a chair. Lengthening the psoas has an added benefit of alleviating low back pain.

06

THE FORWARD BEND

The forward bend is a staple of most yoga sessions, and for good reason! This movement is great for warming up the legs, hips, and low back while also bringing awareness to the spine from head to tail.

07

THE SIDE BRIDGE

Side bridge is a simple and effective exercise for core stability. The core transfers force from the lower extremities to the upper extremities and vice-a-versa. People are often surprised by how poorly they perform this one.

08

THE BRIDGE

Bridge offers fantastic stretch for the front body while strengthening the back body including the glutes, hamstrings, and erectors.

Normal Chiropractic, PLLC

Monday - Thursday    9a - 6p

Friday    9a - 5p

*By Appointment Only

​140 E 9th St Tyler, Texas
phone: (903) 218-2238
​fax: (844) 512-6977

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