Greenwood Village chiropractor, chiropractor in Greenwood Village, CO

Strengthening Exercises

Knee Twist

Lie on back with knees bent. While trying to keep your lower back flat, slowly let both knees fall together toward the floor. Hold for ten seconds, then go back to start position with knees up. Repeat other side. Repeat exercise ten times.

Arm Circles

Start with hands straight out by sides. Slowly make circles with each outstretched arm, about one foot in diameter. Continue the circular motion of the outstretched arms for ten seconds. Repeat exercise ten times..

Side Bend

Stand straight up with hands above head. Slowly reach your hands to the right and hold for ten seconds, then straight up and pause, then go to the left and hold for ten seconds, then straight up again and pause. Repeat the stretch ten times.

Hamstring Stretch

Place a belt or rope around the arch of your foot. Straighten your leg. Slowly begin to pull your leg to a straight up position. Depending upon your flexibility, having your leg point straight up may be a realistic goal. For those who have good flexibility, you may be able to go past vertical during your stretch.

Standing Rotation

If you play rotational sports like tennis and golf, it is a good idea to include rotational stretches like the one shown. Hold a racquet, golf club or broom across your shoulders as shown. Without moving your feet, slowly rotate your shoulders to the left, then back to the right. Do this stretching exercise for five minutes before playing.

Correct Lifting Technique

Start with one knee on the ground. Maneuver the object as close to you as possible. Raise the object with your arms up to mid-thigh, then stand up while keeping your back straight. Remember: Do not bend at the waist. Use the power of your legs to lift.

Abdominal Double Knee Up

Starting position: Lay on your back with knees bent and hands behind your head. Raise both knees upward as far as you can, using the strength of your stomach muscles. Hold for five seconds. Go back to starting position. Repeat exercise ten times. DO NOT JERK YOUR HEAD OR NECK FORWARD.

Abdominal Crunches

Lie on your back. Try to keep your low back in contact with the ground. Slowly lift your right shoulder up six inches off the ground. Merely raise your shoulders up six inches, hold for one second and lie down. Repeat for ten sit ups, alternating left shoulder and right shoulder. DO NOT do a full sit up. DO NOT put your hands behind your neck to jerk yourself upward.

Half Squats

This exercise is done to help strengthen the knee to work up to a full deep knee bend. You do this exercise by standing with your feet six inches apart to keep you balanced. Slowly begin to lower your body, but no more than 12 inches. Your stance should be no greater than a 45 degree angle from your thigh to the floor. Hold this half-squat position for ten seconds, and then return to a standing position. Repeat this ten times.

NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases, exercise may be inappropriate. Remember that if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.