Here is a simple exercise that you can do at home with no equipment.
It works the gluteus medius/minimus, piriformis and hip lateral rotators muscles.
The purpose of this exercise is to Increase hip strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury

Begin lying on side on the floor with legs extended.
Top leg should attain a straight line through hip and shoulder.
Bottom leg may be bent for added stability.
Activate core muscles.
Lift top leg upward, abducting leg as foot simultaneously rotates. This will result in a toe-up position.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

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Here is a simple exercise that you can do at home with no equipment.
It works the peroneus longus/brevis, tibialis anterior, tibialis posterior, gastrocnemius, soleus muscles.
The purpose of this exercise is to improve muscular endurance, ankle strength, and proprioception.
By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention.

Begin seated in a chair with good posture.
Extend leg.
Attempt to write alphabet from A through Z with toes, moving ankle in all directions.
Repeat for prescribed sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercises that you can do at home with no equipment.
It works the multifidus, erector spinae, transverse abdominus, oblique muscles.
The purpose of this exercise is to Increase low back strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention

Begin lying on your back.
Extend arms above head flat on floor.
Activate core and lift knees above hips and maintain a 90/90 hip and knee position.
Activate core.
Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor.
Pause momentarily.
Return to start position, alternating sides.
Core activation should be maintained throughout entire exercise.
Repeat for recommended repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Every month we host a powerful 30 minute workshop called ‘Maximizing Your Chiropractic Care’.  We will expand your health consciousness by teaching you the FOUR KEYS TO OPTIMAL HEALTH:

1) Optimal health begins with a healthy spine and nervous system.  We use specific, scientific, corrective adjustments for realignment.  We use exercises to help hold the adjustments.  Finally, we use specific types of traction to help decompress and realign the spine.

2) Reducing emotional stress that caused the misalignments (subluxations).  This is a very deep rabbit hole!  We will give you 5 action steps to become a Wellness Warrior with your thoughts, beliefs, and attitude.

3) Reducing physical stress that caused the misalignments (subluxations).  We give you 5 easy action steps to help you avoid physical stress.

4) Reducing chemical stress that caused the misalignments (subluxations).  We give you 5 easy action steps to optimal nutrition.

Remember, our purpose is to educate, motivate, inspire and transform San Diego towards optimal health.  Our goal is to help you get healthy… and stay healthy.

-Dr Brian Austin

619-920-8579