These are the exercises we offer to our patients to speed recovery and maintain good health.
Spinal Range of Motion Exercises
Neck and Posture Exercise
Strengthen Core and Low Back
Proprioceptive Neuromuscular Facilitation (PNF)
Proprioceptive neuromuscular facilitation (PNF) stretching exercises involve a partner applying resistance against a contracted muscle group, followed by a relaxation phase, allowing for a deeper stretch into the targeted muscle when the resistance is reapplied; essentially using the body's natural reflexes to achieve greater flexibility, often utilizing techniques like "hold-relax," "contract-relax," to target different muscle groups like hamstrings, quadriceps, chest, and shoulders.
Example PNF stretch:
Hamstring stretch
Proprioceptive neuromuscular facilitation (PNF) stretching exercises involve a partner applying resistance against a contracted muscle group, followed by a relaxation phase, allowing for a deeper stretch into the targeted muscle when the resistance is reapplied; essentially using the body's natural reflexes to achieve greater flexibility, often utilizing techniques like "hold-relax," "contract-relax," to target different muscle groups like hamstrings, quadriceps, chest, and shoulders.
Example PNF stretch:
Hamstring stretch
- Partner gently pulls the leg towards the chest until a stretch is felt.
- The person being stretched then actively contracts the hamstring muscle against the partner's resistance for a few seconds.
- Relax the hamstring, and the partner then extends the leg further into the stretch.
The Wall Exercise
