AXIS CHIROPRACTIC, DUNCAN, OK
ALIGNMENT TRAINING VIDEOS
Short at-home exercises to help further along your progress.
Pick the area recommended by your chiropractor, press play, and do them as recommended.
How to use these videos
Pick your problem area
Jump to the section that matches what your at-home care exercise sheet says. Not sure? Ask us, in the office on your next visit.
Follow along
Each video is about 1 minute. Do them as often as your at-home exercise sheet recommends for you.
Ask us anything
If you have any questions about an exercise, call us at 580-467-2388 or ask us at your next appointment.
**These videos are general education, not a subsitute for an exam with a provider.**
Neck and upper back
These exercises are specific to the neck and upper back, they are curated for you.
1 MINUTE
Alar Ligament Exercise
A gentle neck exercise that works the small stabilizers at the very top of your neck, where your skull meets your spine.
1 MINUTE
Pitball Squeeze Exercise
A targeted squeeze exercise designed to activate and strengthen the muscles supporting your upper back.
1 MINUTE
Cervical Dorsal Exercise
Works the area where your neck meets your upper back, a common spot for stiffness from desk work and phone use.
1 MINUTE
Cervical Flexion Exercise
Strengthens the muscles at the front of your neck to balance the muscles in back that hold your head up all day.
Low back and hips
Exercises for the low back, and hips. The foundation of your body.
1 MINUTE
L5 Spondylo Exercise
A controlled movement that builds strength and support around L5, the lowest bone in your low back.
1 MINUTE
Leg Lift Exercise
A lying leg lift that works your core and hip muscles to support your low back.
1 MINUTE
Psoas Stretch Exercise
A stretch for the psoas, a deep hip muscle that can tighten from long hours of sitting.
1 MINUTE
Lumbar Extension Exercise
A gentle backward-bending movement to work on strength and mobility in your lower back.
1 MINUTE
Psoas Lift Exercise
Strengthens the psoas, the deep muscle that connects your low back to your hip, with a controlled lift.
Whole body and posture
Simple exercises that keeps you moving, and progressing.
1 MINUTE
Progressive Rolls
A passive system designed to restore the natural curve of your spine, gently reshaping and relieving pressure in your neck and lower back to improve alignment and posture while you rest.
Not sure which exercises
are right for
you?
At your first visit, an Axis chiropractor will build a custom plan just for you.
New patients welcome.