Core Stabilization Exercises
Unless otherwise instructed, do each category twice per day for 4 weeks.
Beginner – Download and print
Beginner – Video instructions
Intermediate – Download and print
Intermediate – Video instructions
Advanced – Download and print
Advanced – Video instructions
If you’ve found lasting relief using the core stabilization exercises, please feel free to continue the Advanced category once daily, 4-5 days per week.
Palliative Care
For back pain & sciatica, do a search for McKenzie Method
For head and neck pain, do a search for “Self Treatments for Head and Neck Pain” by Craig Liebenson, DC
Sciatic Nerve Flossing – YouTube Video – Mills Performance Care
Dizziness & Vertigo – Do a search for Brandt-Daroff Exercises
Lumbar Traction Using Elastic Band – YouTube Video – Mick Janusko
Tissue Sparing
Microbreaks
The Hip Hinge
Functional Training
Bretzell (Classic) – YouTube Video – Dynamic Sport Performance
Bretzell 2.0 – YouTube Video – Gray Cook – FMS
Neck Exercises
Neck and Posture Improvement Exercises – Vimeo Video
Exercise for Pinched Nerve, Neck Pain- McKenzie Method – YouTube Video – Bob and Brad Physical Therapists
Cervical Towel Traction – YouTube Video – Movement Medicine Solutions
Neck Motor Control Part 1, Part 2, Part 3 – YouTube Videos – Body Works Sports Physiotherapy
Shoulder Exercises
The Tea Cup – YouTube Video – Steve Cotter IKFF
The Shoulder Clock – Website Video – Stop Chasing Pain
5 frozen shoulder exercises – YouTube Video – Physiosunit
Home Exercises for the Unstable Shoulder – University of Washington Medicine Website Videos
Managing The Frozen Shoulder Ebook – PDF
General Shoulder Stabilisation Taping Technique – YouTube Video – FirstAid4Sport
Elbow Exercises
Elbow Mobility – YouTube Video – The Ready State
Tennis Elbow Exercise – Eccentric Wrist Extension With Elbow Flexion – YouTube Video – [P]rehab
Wrist Exercises
Carpal Tunnel Syndrome Exercises – WebMD
Carpal Tunnel Tendon Stretch and Nerve Gliding – YouTube Video – Fitzmaurice Hand Institute
Carpal Tunnel Nerve Gliding – YouTube Video – Leo Rozmaryn MD, Orthopedic Surgeon
Carpal Tunnel Syndrome – Median Nerve Gliding – YouTube Video
Hip
Hip Airplane Progressions – YouTube Video
Can’t Touch Your Toes? Find and Fix the Root of the Problem – Webpage and Videos
Toe Touch Progression – Gray Cook Website and Videos
Restricted Hip Mobility: Clinical Suggestions For Self-Mobilization and Muscle Re-Education – PubMed Full Text Article
Knee
10 Exercises for Arthritis of the Knee – Medical News Today Website
American Academy of Orthopedic Surgeons Knee Conditioning Program – PDF – American Academy of Orthopedic Surgeons Website
Video – McConnell Taping for Patellofemoral Syndrome (Do it yourself) – YouTube Video
Video – McConnell Taping for Patello femoral Knee Pain – YouTube Video
Mulligan Taping Technique for Knee Tracking Part 1 – YouTube Video
Mulligan Taping Technique for Knee Tracking Part 2 – YouTube Video
Gray Cook, P.T. Reviews Taping and Follow up Exercises – YouTube Video
Taping for lateral knee pain (tibiofibular joint) – YouTube Video
Buy Hypafix Tape on Amazon Taping (2 in. x 10 yards) – Amazon Website
Cover-Roll Stretch 4″ x 10 Yards – Amazon Website
Cover-Roll Stretch 2″ x 10 yards – Amazon Website
Buy Leukotape on Amazon for Taping (1.5 in. x 15 yards) – Amazon Website
The Knee Terminator – The Edge Mobility Website
Ankle
Ankle Range of Motion Exercises – Z-Health Website
Mulligan’s Taping for Posterior Glide of Talus – YouTube Website
Mulligan Taping Techniques : Inversion Ankle Sprain – YouTube Website
Foot
Short Foot – Strengthening Intrinsic Muscles of the Foot – YouTube Video
Short Foot Janda – YouTube Video
Short Foot with Queing – YouTube Video
Short Foot Progressions – YouTube Video
Taping the foot for pronation (plantar fascitis) – YouTube Video
Plantar Fascitis -Spread Your Toes – YouTube Video
Plantar Fascitis – Strength Training Improves Outcomes – Running Physio Webpage
The Ideal Stretching Routine for Managing Plantar Fasciitis
Exercises For Bunions
Posture Exercises
5 Exercises To Combat The Negative Effects of Bad Posture – National Academy of Sports Medicine (NASM) Website
Wall Angels – YouTube Video – Active Edge Chiropractic & Functional Medicine
Foundation Exercises: Dr. Eric Goodman
Original 12 Minutes of Foundation Training with Dr. Eric Goodman – Foundation Training – YouTube Video
IMPORTANT NOTE: Exercise – like any therapy – is not without its risks. These, or any other exercise programs, may result in pain or injury. To reduce your risk of injury, consult your regular doctor, chiropractor, or physical therapist before beginning this exercise program. The advice shown is not intended as a substitute for a medical consultation. Broussard Clinic of Chiropractic disclaim any liability from and in connection with these exercises. As with any exercise program, if at any point during your routine you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.