CHIROPRACTIC wellness JOHN R. DE COTIIS, D.C. 415 EGG HARBOR RD. SUITE 2-D SEWELL, NJ (856)

SPINAL HYGIENE PACKET CREATED AS AN ADJUNCT TO THE CHIROPRACTIC WELLNESS PLAN DEVELOPED BY DR. JOHN R. DE COTIIS THIS IS INTENDED TO BE A BEGINNER STRETCHING AND STRENGTHENING PLAN FOR THE AVERAGE CHIROPRACTIC WELLNESS PATIENT. DISCUSS THESE AND ALL EXERCISES WITH DR. DE COTIIS BEFORE YOU BEGIN.

NECK RELEASE Position 1 Instructions: Sit in a comfortable position. Turn your head gently to the right until you feel a stretch. Hold for a 5 second stretch. Now turn your head to the left. Position 2 Instructions: Tuck your head ear-to-shoulder to the right until a stretch is felt, then to the left. Repeat the with the addition of very gentle pinkie-finger pressure, and hold each direction for 5 seconds. Position 3 Instructions: Let your head fall forward, so you are looking at the ground. Use your hands to gently press the back of your head up and over, to stretch the back of your neck. Position 4 Instructions: Let your neck fall gently backward, so you are looking at the ceiling. Do not apply excessive force in extension, especially if you have degeneration disease in your cervical spine. Use gentle pinkie-finger pressure on the forehead or chin to add extension.

NECK RELEASE GENTLE PINKIE FINGER PRESSURE; 3-4 TIMES/ DAY

TRAP OPENER The Spinal Warm-up / Trap Opener Position Instructions: Gently massage the muscles and joints at the base of your neck and top of your shoulder blade. Let your head and neck hang forward loosely. Gently roll your head slightly from side to side as you continue work upward into the muscles and joints at the base of your head. Breathe slowly and deeply throughout the process. Take your time with this one. Enjoy the relaxation. GENTLY MASSAGE YOUR NECK MUSCLES; 3-4 TIMES/ DAY

SKY REACHES Extend an arm and hand as high above your head as you can. Alternate, using one hand at a time, several times. Sense your spine stretching while you breathe slowly and deeply. STRETCH, HOLD, GENTLY RELEASE 10X EACH, 2-3 TIMES/ DAY

TWIST AND HOLD Turn your torso from side to side, trying to reach as far across as possible. Breathe in deeply and fully, bringing each stretch to it’s fullest extent. STRETCH, HOLD, GENTLY RELEASE 10X EACH WAY, 2-3X / DAY

CAT /CAMEL Position Instructions: While in a hand-and-knee position, drop your head down, and tuck your buttocks in. Arch your back up like a cat, slowly and deliberately. Breathe in and out. Raise your head up, push your buttocks backward. Lower your abdomen and breathe in and out. Repeat as times. Best performed first thing in the morning, and repeated twice more throughout the day.

CRUNCHES Abdominal exercises are intense, use caution if you have degenerative disease in your spine or hips. Position Instructions: Lie on back with hips and knees slightly bent. Raise your arms, head and shoulders off the floor as shown. The position is held for 2 seconds with repetitions, once or twice per day. Raise to the point that your lower back is lifted from the floor. Your feet should not be stabilized, because this allows the leg muscles to do the work and lessens the effectiveness of the abdominal muscle strengthening. The partial sit-up should be done with a slight right and left twist to strengthen the oblique muscles of the abdomen after you have mastered the regular crunch.

RUMP CRUNCHES Position Instructions: Flatten your low back against the floor bringing your navel toward your spine. Lie on back with arms at sides. Raise your thighs. Raise your buttocks slightly off ground by crunching the lower abs, keeping thighs in air. Hold upper back firmly to the ground. Inhale through down motion, exhale through up motion. The position is held for 2 to 5 seconds with repetitions, once or twice per day. SLOW, DELIBERATE, SQUEEZE, HOLD, RELAX.

BRUGGER’S POSTURAL RELIEF POSITION SEATED, WITH HEAD UP HIGH, PERFORM A VERY SLIGHT CHIN TUCK. NEXT, TRANSLATE THE HEAD BACKWARDS OVER THE SHOULDERS, BEING CAREFUL NOT TO LOOK UP AT THE CEILING (DOUBLE CHIN IS CORRECT). HOLD THIS POSITION FOR A FEW SECONDS, MAKING SURE YOU DO NOT SHRUG OR HIKE YOUR SHOULDERS UP. NEXT, ADD THE BACKWARDS ROTATION OF THE ARMS/HANDS, AS IN THE TOP PICTURE. YOU SHOULD FEEL A STRETCH IN THE FRONT PART OF THE SHOULDER GIRDLE. WORK YOUR WAY UP FROM A FEW SECONDS, GRADUALLY INCREASING UP TO 2-3 MINUTES OR MORE, 3-4 X PER DAY

Remember… This is not intended to replace regular chiropractic checkups. The adjustment of the vertebral subluxation is the most powerful change your body will go through. These exercises are intended to help the stability of your spine. Perform these exercises slowly and deliberately.