The Basics

Listen to your body’s signals of pain, tightness, and tingling. Immediately cease the activity causing the dysfunction and call our office for an appointment.

If you are currently involved in an exercise program let us know so we can instruct you on what exercises may be most effective.

Always stretch your muscles upon awakening in the morning and before bed in the evening. The best and easiest way to do this is to use the lateral bending stretch. Stand with your feet shoulder width apart. Keep your hips stationary and slowly bend your upper body to one side as far as possible. Hold the stretch for 15 seconds.

Avoid holding the phone to your ear by leaning your head to the side and pinching it between your ear and shoulder.

Use care in getting into your vehicle. Putting one leg in and sliding under the steering wheel will twist your hips and back. First sit down, then swing both legs into your vehicle.

Avoid crossing your legs while sitting and avoid sitting for more than 30 minutes at a time.

Ladies: Avoid heels over 2”. These strain and stress the hips, knees and feet.

Men: Avoid carrying your wallet in your back pocket. This causes your hips to tilt and your back to curve sideways.

Avoid carrying anything heavy on your shoulders.

Never poke or rub your mid back and shoulders forcefully. Do not stretch your arms behind your back, roll your head around, or forcefully twist in lower back.


Water Consumption

Drink half of your body weight in ounces per day. This helps to prevent soreness by flushing toxins out of the body. These toxins are released from soft tissue during treatment.

When Standing

1. Keep your head level and your chin slightly tucked.

2. Stand tall, stretching the top of your head toward the ceiling.

3. Relax your shoulders down and back.

4. Tighten your stomach muscles to tuck in your stomach. This will help prevent excessive swayback, or lordosis, in the lower part of your back.