Phase 2.0 in Minneapolis
Supine Clam Shell
- Begin lying on back with both knees bent to 90 degrees. Have knees together and arms extended on the floor for support
- Keeping heels together, move knees outward from each other, pause momentarily
- Return to start position and repeat for prescribed repetitions and sets
Pelvic Tilt
- Begin lying on floor with knees bent, feet flat on floor
- Activate core muscles. Flatten low back against floor as you perform a posterior pelvic tilt contracting lower abdominal muscles
- Slowly return to start position and repeat for prescribed repetitions and sets
Pelvic Bridge
- Begin lying on floor, facing up. Bend knees so feet are firmly on floor with arms extended to sides
- Activate core muscles. Lift hips off floor to attain a bridge position with knees, hips, and shoulders in alignment
- Slowly return to start position. Repeat for prescribed repetitions and sets
Scapular Retractions
- Begin standing/sitting in good posture. Shoulders should be back and head up. Bend elbows to 90 degrees and keep elbows near sides
- While maintaining good posture, draw shoulders back, squeezing shoulders blades together. A stretch may be felt in the chest and front of the shoulder. Do not allow shoulders to rise upward. Hold for 5 seconds
Scapular Retraction with Resistance Bands
- Begin with elbows bent to 90 degrees. A towel may be placed between elbow and body for greater stability. Grasp each end of resistance bands with hands
- Activate core muscles. Maintaining elbow position, externally rotate arms, simultaneously squeezing shoulder blades together. Hold for 2 seconds. Then return start position. Repeat for prescribed repetitions and sets
Monday
8:00am - 11:30am
2:30pm - 6:00pm
Tuesday
2:30pm - 5:00pm
Wednesday
8:00am - 11:30am
2:30pm - 6:00pm
Thursday
2:30pm - 6:00pm
Friday
8:00am - 11:30am
Saturday & Sunday
Closed
Nokomis Chiropractic and Wellness
5313 Lyndale Avenue S
Minneapolis, MN 55419
(612) 822-0149