Bruce Street Family Chiropractic · Patient Resources
Your Exercise & Recovery Hub
Welcome — and thank you for trusting our team with your care. This is your classroom: a place to learn the movements, habits, and home routines that support the work we do together in the office.
Review the videos and notes below at your own pace. If anything is unclear, it’s always welcome as a question at your next visit.
Neck Exercises
Gentle, targeted movement for the cervical spine — helpful for stiffness, tension headaches, and the strain that builds up from screens and desk work.
Go slowly and stay pain-free. If a movement causes sharp pain or numbness, stop and let us know at your next visit.
- Relieves pain and tension — regular stretching and strengthening eases discomfort from poor posture, stress, or long periods of sitting.
- Improves posture — stronger neck muscles help correct forward head posture and rounded shoulders.
- Builds strength and stability — supports the head and reduces injury risk during daily activity.
- Eases headaches — releasing tension in the neck can reduce the frequency and intensity of tension headaches.
- Supports overall well-being — a healthy neck contributes to proper spinal alignment and nervous system function.
- Stretching too aggressively — keep movements gentle and controlled, never forced.
- Jerky movements — smooth and slow is safer and more effective than fast or abrupt motion.
- Skipping the warm-up — a few gentle rotations and shoulder rolls prepare the muscles first.
- Holding your breath — breathe deeply and rhythmically throughout.
- Poor head position — keep the head neutral and aligned with the spine rather than jutting the chin forward.
- Overtraining — allow rest between sessions so muscles can recover.
- Pushing through pain — stop immediately if you feel sharp pain or discomfort.
Follow-along videos
Neck Exercise — Part 1
Neck Exercise — Part 2
Neck Exercise — Part 3
Lower Back Exercises
Support and stabilize the lumbar spine with movements that build core strength, ease stiffness, and protect against everyday strain.
Go slowly and stay pain-free. If a movement causes sharp pain or numbness, stop and let us know at your next visit.
- Alleviates lower back pain — strengthening the supporting muscles reduces chronic pain and discomfort.
- Improves posture — a stronger lower back and core promote better alignment and reduce slouching.
- Builds core strength and stability — the lower back works together with the abdomen and pelvis as your core.
- Reduces injury risk — a strong, flexible lower back is more resilient to sudden movements or heavy lifting.
- Improves mobility and flexibility — gentle stretching reduces stiffness in the lower back and surrounding muscles.
- Supports everyday movement — training patterns like bending, lifting, and twisting safely carries over into daily life.
- Poor posture during exercises — avoid excessive rounding or arching; aim for a neutral spine.
- Overarching the lower back — engage your core to avoid hyperextension during moves like bridges.
- Using momentum instead of muscle — controlled movement is more effective and safer than swinging.
- Holding your breath — exhale on exertion, inhale on release.
- Adding resistance too soon — build strength gradually before increasing load.
- Skipping warm-up and cool-down — prepare the muscles first and stretch afterward.
- Pushing through pain — stop immediately and check in with us if pain persists.
Follow-along videos
Lower Back Exercise — Part 1
Lower Back Exercise — Part 2
Lower Back Exercise — Part 3
Lower Back Exercise — Part 4
Lower Back Exercise — Part 5
Lower Back Exercise — Part 6
Lower Back Exercise — Part 7
Pregnancy Exercises
Gentle, supportive movement designed for the changing needs of your body through pregnancy.
Always check with your chiropractor or midwife/OB before starting a new exercise during pregnancy. Stop immediately if you feel pain, dizziness, or discomfort.
Follow-along video
Pregnancy Exercise