Your recovery doesn't stop when you leave the office. Our home exercise protocols extend your in-office care — keeping your body healing and progressing between visits. Follow each phase in order at the frequency your care plan specifies.
Begin here. These exercises restore range of motion in joints and muscles locked in poor posture patterns. Complete Phase 1 before moving to Phase 2.
Lengthen the muscles shortened by poor posture — particularly the chest, hip flexors, and cervical muscles. Complete Phase 1 consistently before beginning Phase 2.
Build endurance in postural muscles that have become weak — the deep neck flexors, mid-back, and core stabilizers. These help hold your corrections in place.
Perform only the exercises included in your own care plan, in the way they were demonstrated for you in the office. If you are unsure how a movement should be performed, call us at (951) 817-9815 before attempting it.
The frequency is determined by your doctor based on your care plan. Most patients perform home exercises daily or every other day. Consistency matters more than intensity.
Yes. Each phase builds on the last. Phase 1 restores mobility, Phase 2 lengthens shortened muscles, and Phase 3 builds the strength to help hold your corrections. Skipping ahead reduces effectiveness.
Stop immediately and contact the office. Some mild muscle soreness is normal — sharp or radiating pain is not. Never push through pain.
It varies with your condition and how consistently you perform the exercises. Your doctor will advise when you're ready to progress.
Get a care plan built around your condition — starting with a $59 consultation and exam with one of our doctors.
Book My $59 New Patient Exam →