778 Long Ridge Road Suite 102, Stamford, CT 06902, US

(203) 329-7122

(203) 329-7122

  • Home
  • Meet the Doctors
  • Services
  • Self Care
  • Exercises
  • Contact/Forms
  • More
    • Home
    • Meet the Doctors
    • Services
    • Self Care
    • Exercises
    • Contact/Forms
  • Home
  • Meet the Doctors
  • Services
  • Self Care
  • Exercises
  • Contact/Forms
Peyser Chiropractic

Exercises and Stretches

Please note: It is important to check with your health care provider to make sure that a specific stretch or exercise is right for you.  If you have any pain with a stretch or exercise you should stop immediately and consult with your health care provider.

Neck and Jaw

Brugger's Position (pdf)

Download

Neck Range of Motion (pdf)

Download

Upper Trap and Levator Scap Stretch (pdf)

Download

Chin Tuck (pdf)

Download

TMJ "Cluck" Stretch (pdf)

Download

Scalenes Stretch (pdf)

Download

Upper back

Brugger's Position (pdf)

Download

Brugger's With a Band (pdf)

Download

Shoulder Blade Retraction Rows (pdf)

Download

Wall Slides (pdf)

Download

Shoulder Blade Protraction Push Ups (pdf)

Download

Shoulder Blade Protraction Wall Push Ups (pdf)

Download

Shoulder and Chest

Pendulum (pdf)

Download

Rotator Cuff Stretch (pdf)

Download

Rotator Cuff Stretch 2 (pdf)

Download

Shoulder Internal/External Rotation (pdf)

Download

Pec/Chest Doorway Stretch (pdf)

Download

Rotator Cuff/Shoulder Stabilization (pdf)

Download

Wrist and forearm

Wrist Curls (pdf)

Download

Reverse Wrist Curls (pdf)

Download

Wrist Flexor and Extensor Stretches (pdf)

Download

Core Strengthening

 Note: Abdominal Hollowing should be done with all the core strengthening exercises listed below.  Practice it first before moving on to the others. 

Abdominal Hollowing (pdf)

Download

Abdominal Hollowing Quadruped (pdf)

Download

Abdominal Hollowing with Cross Crawl Step 1 (pdf)

Download

Abdominal Hollowing with Cross Crawl Step 2 (pdf)

Download

Bridge w/ Ball (pdf)

Download

Side Bridge (pdf)

Download

Dead Bug (pdf)

Download

Pelvic Tilts (pdf)

Download

Proper Crunch (pdf)

Download

Backwards Lunge (pdf)

Download

Exercises For Children (pdf)

Download

Gluteal Contractions (pdf)

Download

Low Back Stretches

Low Back Stretch (pdf)

Download

Trunk Rotation (pdf)

Download

Low Back Extension (pdf)

Download

QL/Lat Stretch with Gym Ball (pdf)

Download

Back Stretch with Gym Ball (pdf)

Download

Standing Lat Stretch (pdf)

Download

Seated Lumbar Flexion (pdf)

Download

Hip

Hip Flexor Lunge Stretch (pdf)

Download

Hip Flexor Stretch Lying (pdf)

Download

Glute Stretches (pdf)

Download

Figure 4 Stretch (Piriformis) (pdf)

Download

Seated Figure 4 Stretch (Piriformis) (pdf)

Download

Hip Adductor Bridge Exercise (pdf)

Download

Hip Adductor Exercise (pdf)

Download

Side Lying Hip Raises (Glut Med/Min) (pdf)

Download

TFL/IT Band Stretch (pdf)

Download

Knee, Ankle and Foot

Quad Stretch (pdf)

Download

Calf Stretches (pdf)

Download

Hamstring Stretch (pdf)

Download

Shin Stretch (pdf)

Download

Foot Ice/Self Massage (pdf)

Download

Ankle Alphabet Stabilization (pdf)

Download

Inner Quad Exercise (VMO) (pdf)

Download

Backwards Lunge (pdf)

Download

Other

Home Instructions for Vertigo (pdf)

Download

Copyright © 2021 Peyser Chiropractic - All Rights Reserved.


Peyser Chiropractic-Chiropractor Stamford CT 06902