These are my Handouts for Rehabilitation, Exercise and Directional Traction Protocols
Balance Disc Protocol
– indicated for rehabilitation and enhancement of joint and proprioceptive function
Do the exercises in sequence (from less to more difficult) for about 1-2 minutes each. If you cannot keep your balance, count the time (seconds) until you step off so that you can measure improvement over time. (don’t fall off; that’s against the rules!). These exercises can be done with any balance board or disc. The DiscoSit demonstrated is available from the "Cool Stuff for Sale" page.
#1 Stand and Balance #3 Rock from Side to Side #4 Rock Forward and Back
eyes open Right to Left (please be careful, don’t fall!)
Wow, that looks simple but try it. It’s a lot! When you are ready to take it to the next level, try these.
#2 Stand and Balance #5 Balance on one leg # 6 One leg balance
eyes closed Right and left sides eyes closed (whoaaaa…)
(that just got a lot harder!) Weak leg first
These are relatively simple exercises. That doesn’t mean that they are all easy. As you progress up, they get much more difficult. You are programming your body’s proprioceptive system (the balance network). That takes time, so it may be some time before you measure significant change. That’s one reason for counting your time on the more difficult exercises. You can tell when you are doing an exercise longer
If you are at risk for falling, stand next to something that you can grab for balance, such as a stable chair or wall. You may need to do these with one or two partners to “spot” you and make sure that you don’t fall. My lovely daughter, Oriana helped me with this section
You can order a balance disc from me through the "Cool Stuff for Sale" page
The Upside Down Superman/Person Stretch
The bane of modern living is forward bent posture. Blue or White collar, bent over a computer or jackhammer; it’s all day stuck in the forward bend then maybe home to slouch in a chair over the home computer, desk or TV. Ergonomic work and home stations and habits are the first line of defense. A simple Exercise to reduce the impact is the…ta ta! Superman or Superwoman stretch.
Find a firm surface with an edge to hang over. A very firm mattress will work. So will benches and even picnic tables (make sure it’s strong enough so it doesn’t break or fall over). A towel can make hard surfaces more comfortable.
This also works great done over a big exercise ball. Make it part of your Swiss ball routine, or use the ball for a chair at work and for your stretch!
Hang head off the end with the area between your shoulder blades on the edge. This is a relatively generic exercise, so the position isn’t that critical. Now, imagine yourself as a Superhero flying upside down!
Do this for two minutes (less if you are uncomfortable with it and work up to two minutes). Do it every day, as many times during the day as you wish.
If you have had a Chiropractic Exam with X-Rays and your Chiropractor has taught you exactly what Vertebral segment to fulcrum on, then you can use this technique as a “Directional Corrective Traction”. You will be working up to a minimum of 6 minutes per session once a day (protocols go up to 20 minutes). Thanks to Kanya for volunteering for this photo
The Spinal Twist - aka the "Dish - rag"
I'm sure the yoga people have an elegant and inspirational name for this exercise, but it's a very nice mobilization for the spine. I give it the "dishrag" name to describe how it should feel. When you do it, sit as straight as possible (imagine your head being lifted up by a "skyhook"). As you turn your head you will feel your spine twist. Do it slow, with deep breathing and feel that stretch go bit by bit from top to bottom.
Tuck one heel to your rear. Put the other foot across the knee. Reach over the knee as shown. With your fingers and eyes, turn away and look behind you. It’s easy to get crossed up, so check the picture carefully.
Take as long as you want to feel that nice spinal stretch. This can be done efficiently in about 2 minutes. Then, as Nelfa is demonstrating, do the other side!