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Chiro Stretches + Exercises

belly taping

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Low Back Stretches - Non-Pregnancy

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Pubic Symphysis Pain / SPD

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Avoid: Shearing forces any exercises or activities that recreate your pain Exercises: 1-3x/day for 5-15 seconds each stretch Exercise ball pelvic tilts Adductor contraction using 2 fists between your knees Adductor stretch: spread your knees...

IT Band Stretch!

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Stretches for Low Back Pain

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Back Stretches to target your low back outside of pregnancy: Hold each stretch for 10-30 seconds 1. Psoas Stretch: Get into a lunge position, ensuring that your front knee is at 90 degrees and your...

Labor + Delivery Prep

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We're talking prep for labor and delivery. All three of these techniques involve a partner. It's gonna help a ton with back, labor, any pain that you're dealing with. Just opening up that sacrum, really...

Sleeping Tips for Hip + Back Pain

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Prenatal chiropractor - Dr. Jesse - discusses the use of a Boppy Pillow at home while you are sleeping to relieve hip pain and back pain! Our pregnancy chiropractor demonstrates how to use this pillow to decompress and provide pain relief in that hip during side-lying for pregnant mamas!  

Pregnancy Stretches

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All our favorite pregnancy stretches compiled into one video! Your favorite perinatal chiropractor walks through the common stretches that we recommend to our patients.

Partner piriformis stretch

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We often get asked for different techniques and ways that patients can work with their spouse, partner or person at home to help them get these really deep stretches. Piriformis is one of my absolute favorite muscles, it goes from your hip bone to your tailbone. It's not a very big muscle, but it plays a BIG role because the sciatic bundle runs under it. You are going to place your hand, or your can use a thumb, and fall down off the bone, tuck right up under the buttock. The person will know, they will feel it, and then you can bring them outward, stretching the muscle. If you want to fatigue the muscle you can have them turn into your hand, and push for 3, 2, 1 and relax. The biggest thing is that you do not pull too hard where you are doing damage or it's hurting, otherwise this should feel pretty good!

Wrist pain

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For wrist pain we are showing you a few easy stretches you can do anywhere! Whether you're struggling with tension from working at a computer all day, or possibly carrying children, or from working out - these techniques will get a great stretch throughout your muscles!

Stretches for Neck Pain

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Our female chiropractors will show you a few different stretches you can do at home to help with neck and shoulder pain! These are simple techniques to do throughout your day to help relieve tension in the muscles.

Best Extension Stretches for Low Back Pain

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For low back pain -  these are simple things you can do at home to take pressure off of your low back.

Hip flexor / Iliopsoas stretching modifications

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We're going over stretches for your hip flexor, your iliopsoas. This is a really important muscle that starts here in your groin, attaches to your pelvis and keeps going.  It can be very helpful with low back pain, hip flexor pain, and sciatica related complaints.

7 stretches to get rid of back pain while at a computer

Posted by Jesse Lillejord on
If you find yourself hunched over at a computer all day, and you need good stretches to reset your muscles and find pain relief - try these 7 stretches. Follow Dr. Jesse, our pregnancy chiropractor, as she walks you through 7 stretches to get rid of back pain from sitting at a desk.

Carpal Tunnel Pain During Pregnancy

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Dr. Jesse, our female chiropractor specialist is kinesiotaping wrist. We see a lot of wrist pain with inflammation related to pregnancy. It has to do with the compression in the wrist tunnel.