Home Chiropractic Exercises & Stretches | Victoria BC

Stretches for Lower Back and Sciatica

Stretches to Loosen Up Your Back

Gentle back stretches are a great way to prevent back pain from becoming chronic. They also help relieve back pain once it has already developed. These exercises are a great way to start your day - no need to get out of bed!

Simple Stretches to Get Your Body Moving After Waking Up

If you wake up feeling stiff and sore, these exercises are for you! Try this neck and low back routine while having the luxury of staying in bed. Jump out of bed feeling less pain and ready for your day!

Stretches for Back Pain

Back pain is a common occurrence in adults. If you have back pain, these stretches will help ease discomfort - no equipment is necessary!

Exercises and Stretches for Low Back and Leg Pain

The McKenzie Press Up Exercise is ideal for decreasing lower back and leg pain and strain caused by disc problems or sciatica. It’s important to note that if this exercise increases your pain level or causes tingling or numbness, you’ll want to stop immediately and consult a professional.

Stretches for Office Workers

Stretches will help you stay limber and flexible throughout the day. They also make you feel better and reduce stress levels. And since most office workers sit all day, they will benefit from these exercises.

Childs Pose

Child’s pose is a relaxing pose commonly used in yoga practice. It can be done as a partial forward fold or a full forward fold with chin to chest and forehead to the floor.

Cat Cow

The cat cow stretch is a staple in yoga classes everywhere. It helps to soothe a stiff back and neck, while opening up the hip flexors and engaging the core. It also increases flexibility in the shoulders, spine and neck.

Stretches for Hips and Hip Flexors

Hip Flexor Stretch – Lying Down

Do you work at a desk? Have low back pain? This stretch is for you! The best part is you can do it while lying in your bed. Feel the satisfying stretch in the front of your thighs and lower abdomen - your hip flexors.

Kneeling Hip Flexor Stretch

With your front leg bent at 90 degrees, your back knee on the floor with that foot resting on a bench, lean forward so the back leg gets a deep, satisfying stretch on the front of your thigh.

Standing Hip Flexor Stretch

If you sit at a desk all day, this is the perfect stretch for you! This is an easy stretch to throw into your workday on a break or after your walk at lunch. Please hold onto a chair or wall if you need help with balance!

Stretches for Calves

Stretches for Office Workers

Stretches will help you stay limber and flexible throughout the day. They also make you feel better and reduce stress levels. And since most office workers sit all day, they will benefit from these exercises.

Calf Stretch

These two calf stretch exercises can and should be done multiple times a day to gently lengthen and strengthen the often-forgotten calf muscles in your lower legs.

Stretches for Upper Back / Between Shoulder Blades

Simple Stretches to Get Your Body Moving After Waking Up

If you wake up feeling stiff and sore, these exercises are for you! Try this neck and low back routine while having the luxury of staying in bed. Jump out of bed feeling less pain and ready for your day!

Mid Back Stretches Using a Chair

Using a chair, piece of foam or rolled-up towel, I show two great stretches to help relieve pain in the mid-back from sitting all day.

Exercises and Stretches for Mid Back Tightness

These two exercises are a favourite of mine for helping to release pain and tension in the mid back. The trunk rotation exercise is a simple and gentle movement that can be done anytime, anywhere.

Stretches for Glutes and Sciatica

Simple Stretches to Get Your Body Moving After Waking Up

If you wake up feeling stiff and sore, these exercises are for you! Try this neck and low back routine while having the luxury of staying in bed. Jump out of bed feeling less pain and ready for your day!

Stretches for Office Workers

Stretches will help you stay limber and flexible throughout the day. They also make you feel better and reduce stress levels. And since most office workers sit all day, they will benefit from these exercises.

Foam Rolling the Glute Muscles

Because our glutes can get tight very easily, this simple foam rolling stretch is a good one to keep in your toolbox for a quick and simple solution to overused, tense muscles. Ideal for those who sit for long periods of time, the foam rolling exercise for glutes helps to target tight glutes that can cause discomfort in the lower back and legs.

Glute Stretches

When we sit all day, our glutes can get very tight, resulting in stiffness and pain in the lower back, legs, even the upper back. These three quick glute stretches are a great way to help ease that tension without the use of any props or tools

Stretches for Neck

Neck Stretches

Does your neck feel tight all the time? Try these simple and effective stretches to give all of the regions around your neck a satisfying release. Make sure you hold every position for 30 seconds and perform it three times to loosen up your neck.

Simple Stretches to Get Your Body Moving After Waking Up

If you wake up feeling stiff and sore, these exercises are for you! Try this neck and low back routine while having the luxury of staying in bed. Jump out of bed feeling less pain and ready for your day!

Seated Neck Stretch

The seated neck stretch is an excellent way to help relieve tightness and tension in the sides and back of the neck. This basic stretch can be done while you’re seated in any armchair.

Neck Stretches Exercise Tutorial

Your neck muscles can get really tight, and it can be like wearing the weight of the world on your shoulders, so we're going to teach you how to stretch out those neck muscles of yours.

Stretches for Chest, Shoulder and Forearms

Forearm Stretch

Do you spend long hours typing or texting on your phone? Forearm stretches are great for relieving tension and promoting circulation. They also help prevent injuries such as carpal tunnel syndrome. I show how to stretch your forearms properly to increase flexibility and range of motion.

Chest Stretch

The Chest Opener stretch feels just as it sounds, like a nice opening up of the chest and shoulders. There’s no equipment needed and it can be done while sitting or standing. It’s excellent as a cool-down post-exercise or as part of any exercise routine when you just want a good stretch.

Abdominal and Core Exercises

How to do the Bird Dog Exercise - Part 3

Bird Dog Part 3

This is the third step to bird dog. You can see that I'm up right now and you've mastered step one. You mastered step two. Now we can put it all together while you're standing.

Stir the Pot Abdominal Exercise

Stir the Pot is a moving version of the plank exercise that gets your body moving in a smooth controlled way, while keeping your core stable.

Side Bridge Abdominal Exercise

An excellent way to strengthen your core and spine at the same time, the side bridge is a great modifiable exercise that can be adjusted to your preferred difficulty level.

Crawl Core Exercise

The Crawl Exercise is more challenging than it first appears. It’s excellent for developing better mobility and core stability.

Plank

Beginners can build up to a full plank by starting out on their knees, and those who are more advanced can do walking or side planks.

how to do the bird dog exercise - part 2

Bird Dog Part 2

There are few different ways we can do bird dog. Of course, you always want to start with the first step which you would have seen in the first video. If you can do the beginner bird dog really well, you don't lose your form, you find it easy, try moving onto this step.

Bird Dog Part 1

Bird Dog is a great exercise to strengthen your core muscles. Your core is a group of muscles that holds up your trunk. You can think of this muscle group as an entire cylinder that surrounds the entire spine including the front of your body, your sides and your back. This exercise can help with back pain, hip pain and pelvic pain.

Dead Bug

The Dead Bug core exercise is a classic ab exercise, since you need to engage your core while moving your arms and legs in a slow, controlled way.

Bridge Exercise

Bridge pose can be adapted to different levels of fitness using props like weights or resistance bands.

Exercise for Glutes

Glute Exercises to Help Decrease Low Back Pain

Glute exercise tutorial by Dr. Stephanie Louie to help strenghen your hips and reduce lower back pain.

Glute Med Exercises to Help Decrease Low Back Pain

Low back pain? Try this glute exercise targeting the glute medius muscle. Dr. Stephanie Louie walks you through how to do this glute exercise.

Seated Glute Exercise

Using a resistance band, tie it together and wrap it around your knees while seated. Open and close your legs slowly - this exercise stretches and strengthens your gluteus medius muscle.

Standing Glute Exercise

Do you struggle with hip pain or weakness? Try this exercise! You can tie a rubber band around your lower thighs if you need an extra challenge.

Posture and Spine Mobility Exercises

Standing Posture Exercise

Are your shoulders and neck leaning forward? If you're starting to notice hunching, try this standing posture exercise to get back to better posture.

Wall Angel to Improve Posture

Improve your posture and reduce back pain with our video tutorial on the wall angel exercise.

Correcting Bad Posture

This simple yet powerful mirror technique allows you to analyze your posture and make corrections where necessary. By closing your eyes, you are teaching your brain the feeling of better alignment, so your body can learn. Consistency and repetition are keys to success with this exercise.

How to Sleep With Good Posture

Sleeping on your side or back is optimal for your spine. In addition, pillow size and position can ensure your spine is in an ideal neutral posture when you rest.

Standing Posture Exercise

The standing posture exercise is a good way to “reset” your posture. When you notice that you’re standing or sitting slumped over, with a rounded back, neck and shoulders, try this simple exercise.

Exercises to Take Too Much Curve Out Of Your Low Back

This exercise is great for helping to take too much curvature out of your lower back. It also helps to strengthen your abdominals, without a single sit up.

Standing Weighted Exercise For Too Much Forward Lean

The Standing Weighted Exercise can be done with anything you have on hand, you don’t need to have a kettlebell or a set of weights. You can use a sack of flour or bag of rice, anything that is heavy but still manageable.

Neutral Posture

Do you always vacuum with the same arm? Next time, do it with the opposite arm to balance the strain on your body. Think about things that you do in your day-to-day, and try to even yourself out to get a neutral posture.

home exercises to help mobilize your spine

Mobilizing the Spine at Home

I get asked a lot how to mobilize the spine at home. And of course the best way, in my opinion, to mobilize the spine is to get on that wobble chair and do your spine moulding.

How to Improve Your Posture

Today I want to talk to about posture and how to have better posture habits. But the first thing I want to talk about is why do we have bad posture in the first place?

Mobilizing the Spine Using the Foam Roller

The foam roller is a really great tool that you can use on your own at home to help loosen up the back and mobilize it, stretch out some of those muscles. All you need is, of course, the foam roller.

Neck Exercises

Lower Back Exercises

Glute Exercises to Help with Lower Back Pain

Glute Exercises to Help Decrease Low Back Pain

https://www.youtube.com/watch?v=Cdh-tHaQnPs

McKenzie Exercise For Low Back Pain

The McKenzie Exercise is great for people experiencing low back pain or pain from a disc injury. Here's a video tutorial on how to do the McKenzie Exercise.

Chest, Shoulder and Forearm Exercises

Shoulder Internal and External Rotator Cuff Exercises

Are you recovering from a rotator cuff injury? This exercise will strengthen the muscles responsible for internal and external rotation. With these easy-to-implement moves, you will be well on your way to recovery.

Broomstick Exercise

The broomstick exercise is a very effective rehabilitation strategy if you suffer from a frozen shoulder. You can use a broomstick or pole, whatever you have that's handy, to give your shoulder joint a great therapeutic stretch.

Shoulder Strengthening Exercises Using an Exercise Band

Exercise bands are an excellent investment if you have shoulder issues! I show how to strengthen your shoulder in two ranges with a rubber band.

Shoulder Range of Motion Exercises

A common issue I hear from patients is that they get sharp shoulder pain when they reach for something quickly. If your shoulder feels pinchy or stiff, these range of motion exercises will help. All you need is a wall!

Exercises for the Legs and Ankles

Hip Mobility Exercises

https://www.youtube.com/watch?v=gENAt39qgwk

Hip Flexor Exercise for Tight and Painful Hip Flexors

Exercises for Tight and Painful Hip Flexors

https://www.youtube.com/watch?v=sUNWmrXPopI

Hip Mobility Exercises

These hip mobility exercises will increase hip flexibility, decrease pain, and prevent injury. Suitable for all fitness levels to help improve your overall hip function.

Hip Flexor Exercise

In this hip flexor exercise tutorial, you'll learn an exercise to target and strengthen the hip flexors, alleviate pain and improve overall function.

Exercise For Achilles Tendonitis

Slow, controlled calf raises bringing your foot back down to the ground are an excellent way to stretch and strengthen your Achilles tendon. You can modify this exercise to single feet or both feet, depending on your pain level.

Other Stretches, Exercises and Advice

Tips to Decrease Inflammation

From diet and exercise to supplements and lifestyle changes, discover natural ways to reduce inflammation and improve your overall health.

Stretches For Plantar Fasciitis

Plantar fasciitis is a common injury among runners. In fact, over half of all runners will experience it at least once during their lifetime. I’ll teach you how to treat plantar fasciitis naturally using these simple home exercises.

Icing Instuctions

Dr Stephanie Louie shows you how to properly use ice to ease pain and swelling. Watch her icing instructions video tutorial

Exercises for TMJ Pain

TMJ pain occurs when muscles become tight and painful due to repetitive jaw movements or trauma. It causes headaches, neck pain, earaches, jaw pain, tooth grinding, and even sleep apnea. I show 5 simple exercises to relieve jaw tension and help eliminate symptoms.

How to Relieve Prenatal Hip/Pelvic Pain

When pregnant, a hormone called relaxin is in your body to help your pelvis relax and get ready to give birth. Unfortunately, it can cause some women to experience hip, pelvis, and low back pain. A trochanteric belt is a helpful solution for many pregnant women!

Foam Rolling for the IT Band

The Iliotibial band (ITB) is a thick band of tissue that spans from the hip, down the outer thigh and into the knee and shin bone. It’s a major connective tissue that’s key for rotation and lateral movements in the hip and knee stability.