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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2525 South King St.,
Suite 304
Honolulu, HI 96826
(3rd floor of
"Down to Earth"
Natural Food Store)
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