C.A.F.E. of life chiropractic, inc.
2059 PA Route 309Allentown Pa 18014
610-366-1336
Patient Account: sdfs
Program Creation Date: 2006/09/27
Category: Low-Back Phase 1, Shoulder Phase 1, Hips Phase 1
   
warmups  
stretches  
exercises  
Hip Lifts
Lie face up with your upper back and back of your head on the ball. Place your feet shoulder-width apart on the floor, bending your knees at a 90-degree angle. Hold your hips up to keep your spine straight. Lower your hips as far down as possible. Then raise your hips back up while squeezing your butt.
Crunches - Legs Pulling In
Lie on your back on the floor. Place your feet on top of the ball. Cross your arms at your chest or behind your head. Use your feet to bring the ball in toward your body, while raising the top of your torso to touch your elbows to your knees.
Lunges - One Leg
Stand with your right foot on the floor or stability pad. Hold your left foot behind you, slightly off the ground. Lunge down on your right leg and lean forward slightly. Straighten your left leg out behind you.
Close Doors
Stand with your right shoulder facing the wall that the band is attached to. Put your left foot on the floor or instability pad. Hold your right leg in the air slightly in front of you, with your knee slightly bent. Hold the band at elbow-height with your left hand. Keep your elbow at your side. Form a 90-degree angle with your elbow. Pull the chord as far left as you can.
Leg Circles - One Leg
Put the weight on your right foot. Stand with your left foot on the floor or instability pad. Keep your shoulders back, spine erect, and pelvis tucked in. Move your right foot around in clockwise circles as wide as possible. Repeat in counterclockwise circles.
 
Side Extensions
Place an ankle or water weight on your right foot. Lie on your lift side. Lift your right leg up as high as possible.