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NUTRITION & EXERCISE
At Chiropractic Family Health Center we offer nutritional support utilizing Standard Process and Metagenics.
 
Our 21 day Purification program is one of our most popular nutritional programs that we offer through Standard process.  Other supplemental support we offer is Daily, Immune, Bone Health, Joint Health, Cardiovascular, Female & Male, Heart Health, Liver, Digestive, and Neuropathy but not limited to.
 
 
 
EXERCISES
 
 
 
 
 
CAT-CAMEL
Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips. Arch your back like a cat, then transition to camel position.
 
The Cat-Camel is intended as a motion exercise–not a stretch–so the emphasis is on motion rather than "pushing" at the end ranges of flexion and extension. Repeat 12-15 times.
 
 

 
 
 
 
 
BACK EXTENSION
Lay with your stomach on the stability ball; face down with your arms behind your head resting on your neck. Relax your shoulders and keep your abdominals tight. Contract the gluteus and use your lower back muscles to slowly lift your shoulders and chest off the ball.
 
 

 
 
 
 
 
SUPERMAN
Begin in an all-fours position with body over the stability, abdominal muscles engaged to stabilize the pelvis and the neck in alignment with the spine. Lift opposite arm and leg up at the time then return down switch to the other side.
 
 

 
 
 
 
 
DOUBLE LEG LIFTS
Rest with your stomach over the stability ball. Hands down on the floor in front of the ball. Raise both legs up off the floor until your body is horizontal.
 
 

 
 
 
 
 
SPINAL ROTATION
Seated in a chair, reach one arm across the belly and grasp the opposite side of the chair. Look over the shoulder while rotating the low- and mid-back. Hold for 15-30 seconds.
 
 

 
 
 
 
 
EXTERNAL SHOULDER ROTATION
Palms facing the sky at table top level with band draped over both hands, holding the upper arms next to the torso. Externally rotate both arms through full range of motion. Pause, then slowly return to the starting position.
 
 

 
 
 
 
 
LATERAL DELTOID RAISE
Arms start slightly to the side of your body, palms facing the thighs. This starting position helps protect the shoulder joint. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.
 
Keep elbows slightly flexed and abduct at the shoulders to raise the arms to shoulder height. Pause, and then slowly return to the starting position.
 
 

 
 
 
 
 
INTERNAL SHOULDER ROTATION
Sit with one leg extended and the elastic resistance wrapped around the extended foot. If the right leg is extended, the left hand acts to anchor the elastic resistance and the right arm is bent 90 degrees with the upper arm next to the torso and slightly in front of the body.
 
Rotate the right hand toward the body. Pause, and then slowly return to the starting position. Repeat with the other arm.
 
 

 
 
 
 
 
FRONT DELTOID RAISE
Arms start in front of the body with the palms facing the thighs. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.
 
With the elbows extended, flex at the shoulders to raise the arms to shoulder height. Pause, then slowly return to the starting position.
 
 

 
 
 
 
 
SINGLE-ARM LAT PULLDOWN
Begin with both hands overhead holding an elastic resistance band. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.
 
Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. Keeps arms slightly in front of the face to protect the back and shoulders.
 
 

 
 
 
 
 
STABILITY BALL PUSH-UPS
Start with the ball under your stomach roll forward placing your body weight on your hands until stability ball rests under your shins. Your body should be extended in a straight line from the stability ball.
 
 

 
 
 
 
 
SIDE LUMBAR BRIDGE
Lie on one side with your legs straight. Support the upper body by keeping the elbow directly beneath the shoulder. Being careful not to let the top hip rotate forward, engage the abdominals and use the torso to lift the hips. Hold this position for 10 to 15 seconds, maintaining a neutral neck and spine position.
 
 

 
 
 
 
 
SINGLE-LEG REVERSE CURL
Lie on your back with one knee flexed and foot flat on the floor and the other leg straight in the air. Extend arms flat along body and maintain neutral alignment in the cervical spine.
 
Lift the working knee and leg in an upward diagonal direction over the belly button. Pause, then slowly lower the leg to the starting position. Repeat with other leg.
 
 

 
 
 
 
 
CRUNCH
Lay your back onto the ball, hands behind head or across chest. Maintain a backwards-pelvic tilt and raise shoulder blades off the ball.
 
 

 
 
 
 
 
NECK FLEXION
Stand facing the wall and hold the stability ball at forehead height, push forehead forward into the ball.
 
 

 
 
 
 
 
NECK EXTENSION
Stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.
 
 

 
 
 
 
 
NECK LATERAL
Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push side of heads laterally into the ball.
 
 
 
 
 
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