Stretches for Sciatic Pain Relief 

Sciatica is pain along the path of the sciatic nerve which extends from the lower back down each leg. Sciatica is a symptom (like itching), it is not a diagnosis (like Parkinson's disease). Here's some stretches to help with sciatic Pain. Want  to find out more? Read our full article here! 

 

Stretches for Tight Hip Flexors 

A common cause of hip pain is sitting for long periods of time, as well as poor posture. Your hips and legs support your entire body. They provide stability, strength, mobility, and flexibility. Give these stretches for tight hip flexors a try to reduce the impact daily posture has on your body. 

 

 

 

Stretches for Numbness/Tingling in Hands 

The nerve roots in the area of the neck are responsible for carrying signals between the brain and the upper body, including the neck, arms, chest, upper back and shoulders. When one of the cervical nerve roots becomes compressed, it has trouble transmitting those signals. Try these stretches to help alleviate tingling in the hands. 

 

 

Foam Rolling Stretches 

Foam rolling can be used to help tightness the back, legs and other areas. Here's a few ways to use it and how it works. 

 

 

 

 

Carpal Tunnel Stretches

Carpal Tunnel Syndrome, named from the carpal bones in the wrist that form a tunnel around the nerve leading to the hand, is an injury usually caused by repetitive movements that result in swelling around the tendons and pinching of the nerve, causing painful tingling, lack of muscle strength and control in the hand, and pain shooting from the hand up to the shoulder. Try these stretches to help with Carpal Tunnel Pain. 

Neck stretches 

At some point, almost every adult experiences neck pain. Lots of things can cause tightness and tension in the very complete region. Here's a few stretches to try to relieve the pain in your neck, the physical kind, at least. These can be done solo or with a partner. 

 

 

Shoulder / Serratus Anterior Stretch and Strengthening 

When the serratus anterior muscles are weak, they contribute to neck problems, rotator cuff issues, numbness down the arm, poor circulation, and poor lymphatic return through the armpits. The serratus anterior muscles are also breathing accessory muscles. They stabilize the shoulder blades and when flexed will spread the ribs for an inhale. Here are easy ways to strengthen those muscles using household items. 

 

Pec Minor Stretches

When this little muscle gets tight pec minor can cause various symptoms including pain and tingling in the chest, arm and hands. Here's a few stretches (and a little air guitar) that can help alleviate some of those pains. 

Core Strength 

Your core strength plays an integral part in maintaining adjustments and overall decreasing low back pain. Find out which exercises are going to be of most benefit and how to do them safely. 

Knee Pain Stretches 

Knee pain can be caused by many things. One factor of knee pain is tight leg muscles. Here, your local Longmont Chiropractor, Dr Jay Breitlow, shows how to use a foam roller and a lacrosse ball along with stretches to help naturally relieve knee pain. 

 

 

Gentle Prenatal Stretches

Pregnancy is a time where your body goes through lots of changes. Often this can result in experiencing symptoms like aching in the low back and hips. Certified prenatal Chiropractor, Dr Christina Breitlow, shows a few easy stretches to do at home, in addition to chiropractic, to help alleviate some common pregnancy ailments. 

 

Forward Head Posture 


Rounded shoulders, head coming forward and a hump in the back are symptoms that are all too common in our society due to use of cell phones and computers. Thankfully, you don't need to get hunched over and rounded as you age. Longmont Chiropractor demonstrates easy exercises you can do every day to strengthen your neck muscles and help your head come back into alignment.  

Exercises for Mid-back Tightness 

These easy, at home exercises will help alleviate the tension in your mid back and improve your range of motion. Grab your Foam Roller and join us! 

Low Back Stretches 

At some point, nearly everyone will experience low back pain. Here Dr Jay shows a few stretches and exercises to help. Back pain can often be decreased with the help of a foam roller and a few good stretches!

 

 

 

More Low Back Stretches

We've had many requests for low back stretches. These exercises don't require any additional equipment and can be done at any time, any where. 

 

Dizziness and Vertigo

Repositioning ear crystals with this simple at-home move can help dizziness and feelings of vertigo. This maneuver can be done at home, with a partner, or right here in our office!

 

Adductor Stretches and Exercises

Adductors are the large muscles on the top and inside of your legs that attach your pelvis to your thigh. This muscle group is responsible for bringing the legs together and stabilizing the hip joint. Often this area can get tight or sore. Dr Jay shows 5 great at home exercises to loosen this area and strengthen to provide extra stabilization.

 

Foot Pain Stretches

There are many tendons that run along the top of your foot. These can often be the culprit of pain on the top of your foot. Dr Jay demonstrates some quick stretches to help with foot pain.


 

High Intensity 16 Minute Workout

So you only have 16 minutes you say and there is no way you can get a good workout in. #False. According to Japanese researcher Dr. Izumi Tabata the absolute most efficient workout you could do beating longer distance (cardio) workouts is this 16 minute burner.

The “Tabata” is well known in most crossfit communities and scalable to all abilities as there’s an infinite permutation of variables you can add/delete

 

Stretches to keep you Running

We have been getting a lot of people running recently and having knee pain. Which could also manifest in the hips or thighs. Here’s appropriate stretches to keep you on your feet and loving your running 🏃‍♀️ 🏃

Includes: quads, hammies, IT band, Knees and hips.

Equipment: Ideally a hard ball and/or foam roller

 

21 Ways to Improve Your Sleep (And Get Some Zzz’s)

Do you suffer from poor sleep? Surprisingly, many people do!

In this video, Dr. Jay of New Leaf Chiropractic shares 21 tips to improve your sleep so you can get some Zzzz’s.

Sleep is essential to repair the brain, allow the nervous system to replenish. Learn how to get better sleep today.