top of page

Exercise Videos

These Stretching and Exercise Videos should only be tried if recommended by Dr. Samuel Adams or one of your other doctors. Only try the exercises that were recommended for your personal treatment plan. Remember to focus on your posture, breath easy, and have fun. If you have any questions, be sure to ask Dr. Sam during your next appointment.

​1. McKenzie Low Back Extension

​

2. Stabilize cervical spine

​

3. McKenzie Neck Extension

​

4. Sub-occipitals Stretch

​

5. Slump Stretch

​

6. Lumbar Stretch

​

7. Doorway Stretch

​

8. Neck Lat. Flexion Stretch

​

9. How to Stretch Your Tongue

​

10. Sinus drainage self massage

11.  "Y" exercise for upper back

​

12.  Thoracic Rotation for upper back

​

13. Chest Stretch

​

14. Spikey Ball Chest Massage on a Wall

​

15. Shoulder External Rotation with band

​

16. ï»¿Shoulder Internal Rotation with band

​

17. Codman Arm Swings

​

18. Isometric Frozen Shoulder Exercises

​

19. Frozen Shoulder Mobility Exercises

​

20. Frozen Shoulder Sup. Capsule Stretch 

​

21. Wall Pushups

​

22. Latissimus Dorsi and Teres Stretch

23. Glut Stretch

​

24. Piriformis Stretch​

​

25. Hip Flexor Stretch

​

26. Groin and Hip Flexor Stretch

​

27. Figure 4 Groin Stretch (Sartorius)

​

28. Tensor Fascia Latae Stretch

​

29. Hamstring Stretch

​

30. The Calf Muscle Stretching

​

31. Shin Stretch

​

32. Foot Rolling for Plantar Fasciitis

​

33. Heel Drop for Achilles Pain

34. Isometric Hip Exercise

​

35. Isometric Quad Exercise

​

36. Wall Squats

​

37. Full Squat

​

38. Bridge Exercise

​

39. Prone Heel Squeeze

​

40. Sidelying Hip Abduction

​

41. ï»¿Bird Dog Exercise

​

42. Clam Shell Exercise

​

43. Hip Hike Exercise

​

44. Prone Hamstring Exercise 

​

The Slump Stretch is a great way to combat office syndrome. Do it every hour during your work day to fight headaches, tight shoulders and fatigue. 
The Bird Dog Exercise is great for low back pain caused by tight low back muscles and weak abdominals. i recommend first using a pillow to balance before trying the water bottle.
bottom of page