Spinal Exercises
Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day. Being more active is safe for most people. However, some people should check with their doctor before they start becoming much more active.
If you are planning to become much more physically active than you are now, start by answering the seven questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor.
Common sense is your best guide when you answer these questions. Please read the questions and answer each one honestly.
What is the PAR-Q?
Par-Q (Physical Activity Readiness Questionaire) is recommended as a minimal standard for entry into low to moderate intensity exercise programs. It is designed to identify a small number of adults for whom physical activity might be inappropriate or those who should have medical advice concerning the most suitable type of activity.
The PAR-Q
(Answer each question either YES or NO)
- Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a Dr.?
- Do you feel pain in your chest when you do physical activity?
- In the past month, have you had chest pain when you were not doing physical activity?
- Do you lose your balance because of dizziness or do you ever lose consciousness?
- Do you have a bone or joint problem that could be made worse by a change in your physical activity?
- Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
- Do you know of any other reason why you should not do physical activity?
If you answered...
Yes... to one or more questions...
Talk with your doctor BEFORE you start becoming much more physically active. Tell your doctor about PAR-Q and which questions you answered yes. You may be able to do any activity you want - as long as you start slowly and build up gradually. Or, you may need to restrict your activities to those which are safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow their advice.
NO... to ALL questions
If you answered NO to all PAR-Q questions honestly, you can be reasonably sure that you can: 1) start becoming much more physically active - begin slowly and build up gradually. This is the safest and easiest way to go. 2) Take part in a fitness appraisal - this is an excellent way to determine your basic fitness so you can plan the best way for you to live actively.
Exercise... is just one facet of spinal health and hygiene. Whether you are maintaining a strong and supportive muscular system for your healthy spine; or, you are in the process of rehabilitating the spinal muscles for a back condition, exercise helps to strengthen and stabilize the bony segments (vertebrae) of the spine. This facet of spinal health leads to improving the integrity of the spine.
Note: The exercises below are best performed under the care and supervision of a qualified health care professional. Some exercises may not be appropriate for your particular spinal condition. Ask your Doctor for guidance and advice when performing these exercises or any other exercises being done for your back and neck. Heritage Chiropractic Clinic and Geoffrey A. Sandels, D.C. are not responsible for any injury or illness arising from performing or attempting to perform these exercises. Ask your attending Physician or Doctor of Chiropractic for approval before attempting these exercises.
(Click on the link or the corresponding picture below to view the appropriate exercises. )
Neck Exercises:
These exercises for the neck are great for people suffering from mild neck pain or stiffness; or, are just beginning a neck exercise program.
These exercises for the neck are great for people suffering from mild neck pain or stiffness; or, are just beginning a neck exercise program.
Lower Back Stretches:
These exercises are good beginner stretches and do well for mild lower back pain.
These exercises are good beginner stretches and do well for mild lower back pain.
Advanced Lower Back Exercises:
For the advanced lower back exerciser These exercises should be done when not experiencing any back pain at all.
For the advanced lower back exerciser These exercises should be done when not experiencing any back pain at all.
Exercises for People Who Sit:
Do theses exercises when sitting all day or while sitting at your computer.
Contact us for other exercises pertaining to joint rehab, weight loss or stress reduction.
Feel free to call our office at 770-979-2731 or email us at DrGeoff@HeritageChiro.Net. We are here to help you achieve improved health and wellness.
Do theses exercises when sitting all day or while sitting at your computer.
Contact us for other exercises pertaining to joint rehab, weight loss or stress reduction.
Feel free to call our office at 770-979-2731 or email us at DrGeoff@HeritageChiro.Net. We are here to help you achieve improved health and wellness.