The Golden Rule of Exercise

Exercise is beneficial for a spine and body that is pain-free, balanced structurally, and moving properly mechanically.

Exercise can be detrimental for a spine and body that is already in pain, unbalanced structurally, and moving improperly mechanically.

 

Simply stated, beginning exercise when the body is already in pain may be detrimental and may cause more pain!

 

If you are experiencing pain, please refrain from attempting the following exercises. Please consult Dr. Taira at your next chiropractic visit before beginning the exercises for best results.

Spinal Exercises

Supine Lift & Hold

Laying on back with hands slightly under glutes. Contract pelvic floor. Push feet-ward into hands. Point toes and lift legs off ground.

Supine Lift & Hold 2

Laying on back with hands slightly under glutes. Contract pelvic floor. Push feet-ward into hands. Pull toes toward shin and lift legs off ground.

Prone Lift & Hold (Superman)

Laying on stomach, arms reaching above head. Contract pelvic floor. Point fingers and toes. Lift arms and legs off ground.

Prone Lift & Hold 2

Laying on stomach, arms reaching above head. Contract pelvic floor. Push through palms and heels. Lift arms and legs off ground.

Side Lift & Hold (Banana)

Laying on side, arms reaching above head. Contract pelvic floor. Lift arms and legs off ground.

Plank on Knees

On forearms and knees. Contract pelvic floor. Pull shoulders downward. Create straight line from shoulder to knee.

Plank on Feet

On forearms and feet. Contract pelvic floor. Pull shoulders downward. Create straight line from shoulder to ankles.

Side Plank on Knees

On forearm and knee. Contract pelvic floor. Pull shoulder downward. Lift hip off ground.

Side Plank on Feet

One forearm and feet. Contract pelvic floor. Pull shoulder downward. Lift hip off ground.

Birddog

On hands and knees. Contract pelvic floor. Lift one arm and point with fingers. Lift the opposite leg and push through heel.

Pelvic Lift with Leg Raise

Laying on back with knees bent and feet on floor. Contract pelvic floor. Lift hips off ground and extend one leg while pushing through heel.

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