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Chiro Stretches + Exercises

Thank you to our community!

Posted by Jesse Lillejord on
We are so grateful for you - our community!

Labor + Delivery Pregnancy Prep with Partner: Side Lying Release, Sacral Rocking, + Sifting

Posted by Jesse Lillejord on
Labor + Delivery Prep with Partner:
Side Lying Release, Sacral Rocking, + Sifting

Side lying release is a technique performed by a partner - to help open the sacrum / pelvis and release pressure - further aiding into the correct position for delivery.  This also relieve painful pressure in areas such as the low back, pelvis, pubic symphysis and hips.
Sacral rocking is a technique performed by a partner to help decrease pressure in the sacral and pubic symphysis regions - while also increasing movement to aid in baby positioning and low back / SI pain relief. 
Sifting is a technique performed by a partner to decrease pressure on the low back.  For further information on this technique - reach out to a Birthing Doula or look into Spinning Babies.
https://www.spinningbabies.com

Hip Mobility

Posted by Jesse Lillejord on
Our female chiropractor demonstrates how to increase mobility in the hip joint! Hip pain is a common symptom of pregnancy because women lay on their sides so much at night time. Try these simple home techniques to get pain relief in those tight hips!

Compression Sleeve for Carpal Tunnel / Restless Leg

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Wearing a compression sleeve is a wonderful way to increase circulation and fluid build up in your arms / wrists or lower legs.

Rib pain + pilates ball solution

Posted by Jesse Lillejord on

Rib pain during pregnancy can occur as a result of baby growing and pressing upward on the ribs. In order to find relief without laying flat on your back, use a Pilates ball! Lay back...

Partner Piriformis Stretch

Posted by Jesse Lillejord on

This partner stretch is great to passively lengthen + stretch your piriformis muscle - The muscle attaches on the inside of your tailbone and inserts on the head of your femur! If you don't have...

Neck Stretches - Torticollis / Headache / Neck Pain

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Our prenatal chiropractor discusses how to relieve neck pain in prenatal + postpartum mamas! These stretches are helpful to provide pain relief for torticollis, neck pain, migraines, tension headaches, or upper back + shoulder tension!

 

 

Shoulder Stabilization — Serratus Anterior

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Our female chiropractors show a few exercises for scapular stabilization— specifically Serratus anterior which is the muscle that prevents scapular winging. In other words, it keeps your shoulder blade attached to your rib cage. 

Plantar Fasciitis Stretches

Posted by Jesse Lillejord on
Plantar Fasciitis is one of the most common causes of heel pain. It can cause a stabbing pain that shows up early in the morning. Our female chiropractors show how we can treat this condition in the clinic along with stretches you can do at home to help relieve the pain! 

Pregnancy Stretches for Tailbone Pain

Posted by Jesse Lillejord on

Our prenatal chiropractors have created an exclusive perinatal course to help you care for yourself during pregnancy at home! We have stretches, medical professionals, and many stretches, exercises, yoga videos you can do right in the comfort of your own home to help you relieve pain during pregnancy. 

https://chiro-for-moms.mykajabi.com

Top Ways to use Kinesiology Tape

Posted by Jesse Lillejord on
Kinesiology Tape is a wonderful tool to use for muscle pain and tension.
When taping, you can cut the corners off for a better stick. You can also use small brace pieces to hold the edges down. Apply the tape with a slight pull of tension - 20-30%. This allows for the skin to pull up which allows for lymphatic drainage. 

Stretches for Knee Pain

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The way a woman's pelvis is shaped can put an increased load on the knees. A few things you can do at home to help relieve knee pain are : 1. Go into a sumo...

Round Ligament / Diaphragm / Rib Stretching

Posted by Jesse Lillejord on
This video is a great tutorial for round ligament pain, diaphragm pain, and rib pain stretches! These stretches for women will help your muscles loosen and reduce pain. Pregnancy stretches, postpartum stretches, or just stretches for women, these tips are amazing!

Webster Technique

Posted by Jesse Lillejord on
Webster Technique is a specific chiropractic technique to restore balance in a women's pelvis in preparation for labor and delivery.

Nursing Holds for Back Pain Postpartum

Posted by Jesse Lillejord on
Holding your baby while nursing can cause back pain! In this video, Dr. Jesse explains our favorite nursing holds for postpartum moms so they can be pain free!