Hip Flexor Stretch
Repeat 2-3 Times Hold 30 Seconds Complete 1 Set Perform 2 Times per day Place your feet about an arm’s length away from the wall. Place your hands on...
Transverse Abdominal Activation
Repeat 2 times Hold 30 seconds Perform 5-6 times per day View the full Spine Care guide here Neck Exercises Back Exercises
Levator Scapulae Stretch (Modified)
Repeat 2-3 Times Hold 30 Seconds Complete 1 Set Perform 2 Times per day Grasp your arm of the affected side and gently pull it across the front of...
Upper Trap Stretch
Repeat 2-3 Times Hold 30 Seconds Complete 1 Set Perform 2 Times per day Draw your head back, lining your ears up with your shoulders (a chin tuck position)....
Cervical Chin Tuck with Head Lift
Repeat 10 Times Hold 5 Seconds Complete 2 Sets Perform 2 Time per day Lie on your back and tuck your chin, so that you feel the muscles on...
Scalene Stretch
Repeat 2-3 Times Hold 30 Seconds Complete 1 Set Perform 2 Times per day Place your hands overlapping on your breastbone. Tilt your head upward and away from the...
Retraction / Chin Tuck
Repeat 10 Times Hold 2 Seconds Complete 2 Sets Perform 2 Times per day While standing tall with your shoulders back, slowly draw your chin back so your ears...
Disc Replacement Surgery
Your spinal discs act as cushions between your spine’s bones or vertebrae. Age, injury and conditions like degenerative disc disease can damage these cushions and cause them to press...
Minimally Invasive Spine Surgery
Minimally invasive spine surgery (MIS) has revolutionized the field of spine surgery, offering a safer and faster alternative to traditional spinal procedures. Whether you’re dealing with chronic lower back...
Self-Care
Four out of five Americans experience an episode of back pain at some point. Pain and stiffness can make daily activities challenging, but they are not necessarily signs of...