Valley Chiropractic & Wellness Center - 908.876.8777

1Peak Your Energy!

What Would You Like To Strech?: Cervical Spine
  Thoracic Spine
  Lumbar Spine
  Wrist and Hand
  Shoulders

1Cervical Spine 1:
1. Stand Straight
2. Slowly tip your head to the right
3. Right ear to right shoulder
(don't lift your shoulder)
4. Hold position for the count of 12
5. Release back to center
6. Repeat to the left side
7. Repeat Step 1
1
Right Lateral
Flexion
1
Left Lateral
Flexion

1Cervical Spine 2:
1. Stand Straight
2. Slowly tip your head to the right
3. Right ear to right shoulder
(don't lift your shoulder)
4. Rotate your chin toward right shoulder
5. Hold position for count of 12
6. Repeat to the left side
7. Repeat
1
Lateral Flexion
Head Rotation

1Cervical Spine 3:
1. Stand Straight
2. Push chin outward away from neck
3. Flex neck forward toward chest
4. Hold position for count of 12
5. Release to neutral
6. Repeat
1
Neutral

Chin Out
1
Chin In
Neck Out

1Cervical Spine 4:
1. Stand Straight
2. Slowly Push chin toward neck
3. Flex neck forward toward chest
4. Hold position for count of 12
5. Release to neutral
6. Repeat
1
Neutral
1
Chin Out
1
Chin In
Neck Out
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1Thoracic Spine 1:
1. Stand Straight
2. Slowly tip your upper back to the right side keeping your head 90 degrees to shoulders
3. Maintain right arm next to right side
4. Hold position for count of 12
5. Release to back to center
6. Repeat three times per side
1
Front View of
Upper Back Right Lateral Bending
1
Back View of Upper
Back Left Lateral
Bending

1Thoracic Spine 2:
1. Stand Straight
2. Maintain left arm next to left side
3. Extend right arm straight forward
4. Maintain left shoulder position in space
5. Stretch forward as far as possible
6. Hold position for count of 12
7. Repeat to opposite side
8. Repeat three times per side
1
Front View
1
Oblique View

1Thoracic Spine 3:
1. Stand Straight
2. Move hands above head
3. Keep upper arms parrallel to floor
4. Extend fingers upward
5. Pull shoulders and wing bones
6. Hold position for count of 12
7. Repeat three times
1
Front View
1
Back View


1Thoracic Spine 4:
1. Stand Straight
2. Maintain left position to side
3. Raise shoulders upward
4. Hold position for count of 12
5. Relax
6. Lower shoulders downward
7. Hold position for count of 12
8. Relax
9. Repeat three times
1
Shoulders
Elevated Hands
Down Head
Straight

Side View
Shoulders Up
|top|

1Lumbar Spine 1 :
1. Stand Straight
2. Arms to the front
3. Feet shoulder with apart, 6" from wall or door
4. Head, Back, Buttocks against wall or door
5. Test lumar spine space with hand
6. Rotate hip backward and down
7. Hold position for count of 12
8. Relax
1
Hip Rotation
1
Side View Hip
Rotation

1Lumbar Spine 2:
1. Stand Straight
2. Bend lower back to right side
3. Maintain arm to right side of body
4. Don't bend hips
5. Hold position for count of 12
6. Release back to center
7. Repeat to left side
8. Repeat three times
1
Front View
Right Arm
1
Opposite Side View

1Lumbar Spine 3:
1. Stand Straight
2. Bend forward at waist-knees straight
3. Reach hands toward toes
4. Don't bounce
5. Hold position for count of 12
6. Repeat three times
1
Side View of
Flexion Position
|top|

1Wrist and Hand 1:
1. Bend one wrist into flexion, use the other hand
2. Hold position at end range of motion for count of 12
3. Repeat step 1 with extension
4. Separate fingers as far as possible
5. Close fingers to each other, squeeze
6. Repeat three times
1
Hand Flex
1
Hand Extension
1
Fingers Out

1
Fingers In


1Wrist and Hand 2:
1. Use right hand to pull fingers for traction
2. Use one finger at a time
3. Hold position for count of 12
4. Do each finger
5. Switch hands
6. Repeat three times
1
Axial Finger Stretch

1Wrist and Hand 3:
1. Use left hand and right
2. Pull on right fingers with a smooth steady traction motion
3. Hold position for count of 12
4. Switch hands
5. Repeat three times
1
Hand Traction
|top|

1Shoulder:
1. Stand straight
2. Hands down to sides
3. Rotate arm outward
4. Hold position for count of 12
5. Repeat three times each arm
1
Hand Traction
|top|
 Valley Chiropractic & Wellness Center - 908.876.8777
1Calendar of Events

6/17 (7:15 PM) Ultimate Health Care Class: This class will address what healthcare is and how lifestyle affects your health. It is a must for the entire family. You will learn at least one thing that will improve your health.


6/19 (7:15 PM) Weight Loss Challenge: Our third meeting of our challenge. Come check in and learn what else you can do to reach your ultimate goal.


6/24 (7:15 PM) Advanced Health Care Class: This class is designed for those that have attended the ultimate health care class before and builds with action steps toward a healthier lifestyle.

For more info call us at 908.876.8777
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1Dr. Hyjek
Dr. Michael S. Hyjek is a human health and wellness professional, committed to using cutting-edge, non-invasive chiropractic, lifestyle changes, and health information to empower people to achieve their highest inherent potential for optimal health and quality of life. He uses his philosophy on natural healing, wellness development and exercise to help facilitate healing in the people he touches through chiropractic and fitness.
The Pro-Adjuster
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Valley Chiropractic & Wellness Center l 2 Mountain View Ave l Long Valley, NJ 07853 l 908.876.8777 l site map l contact us l