Home Spinal Care Recommendations

Here are some helpful recommendations for spinal care that you can do in the comfort of your own home, or anywhere for that matter!

  • Spinal Extensions:

    • 1 set of 15 reps for neck and low back.

    • 2x/day Morning & Evening

    • 1 set of 5 reps before and after intense workout or after extended sitting.

    • Option for neck extensions: use a resistant band around the forehead as you are extending backwards. Start with the lowest resistant.

    • Flossing for your spine: https://www.youtube.com/watch?v=sRNgtsu-roA&t=117s

  • Balance Exercises:

  • Essential Oils:

    • Doterra recommended.

    • Option: $35/year for wholesale price, approx. 25% off retail. Contact us for more information.

    • Layer on skin in order from top to bottom of list, 2-3x/day for 90 days (2 is a must, 3 is bonus). Wait a few seconds between layers before applying the next.

      • Deep Blue: reduce inflammation

      • White Fir: ligamentous strength and repair

      • Cypress: for arthritic/degenerative changes

      • Peppermint: a vasodilator to help the absorption of the oils above.

  • Elliptical:

    • Great exercise for spinal health, mimics cross country skiing.

    • For high intensity interval training (HIIT): 2-3x/week, 20 minutes each time.

    • For loosening up the spine: 10-15 minutes daily or every other day.

  • Cross Crawl:

  • Nutrition:

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