TCR Chiropractic Exercise and Rehab
Having difficulty remembering the stretches and exercises Dr. Deevers gave you in the office? Have no fear, we've got you covered! Don't forget, an exercise a day keeps the pain away!!



Neck
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Chin tucks (for Deep Cervical Flexors)
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Lateral Flexion and Extension
Upper Back
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Rowing exercises (for Rhomboids)
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Y, W, and T exercises on an exercise ball (for posterior Deltoid & Rhomboid)
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Push-Up Plus exercise (for Serratus Anterior)
Chest
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Pec major and minor stretch
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Push-up exercise (for Pectorals)
Shoulder
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Internal and External Rotation exercises (for Rotator Cuff)
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Pendulum Swings (for acute shoulder pain or post surgery)
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Finger Walk up Wall (to improve ROM with acute shoulder pain)
Low Back/ Hips/ Core
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Bodyweight Squat exercise (for glutes, quads
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Glute Bridge exercise
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Glute / Piriformis stretch
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Front and Side Planks exercises (for abdominals)
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Superman exercise (for thoracic & lumbar paraspinals)
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Knee to Chest stretch (for lumbar paraspinals)
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Hip Flexor stretch (for Psoas)
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QL stretch
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Hip Hikes exercise (for QL)
Legs
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IT Band stretch
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Quad stretch
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Groin stretch (for Adductors)
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Hamstring stretch
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Calf stretch (for Gastrocnemius and Soleus)
Foot/ Ankle
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Ankle ABC exercise (to improve ROM and with acute ankle sprains)
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Proprioception exercise (for ankle instability and balance control)