Platinum Health Corrective Exercise Session 1

SESSION 1 |  SESSION 2  | SESSION 3



Wall Angel

Stand flat against a wall. Begin with arms bent at sides (as pictured), then slowly reach arms up over your head until they touch. Then slowly return arms to the starting position, trying to tuck them down into the ribs. Do your best to maintain contact with the wall with your hands, elbows, head, and upper back throughout the entire movement. Perform 10 repetitions of this exercise per day.

Chiropractic Grand Rapids MI Wall Angel

Seated Glute Stretch

Sit tall with one ankle placed on top of the opposite knee. Rest your forearm on top of the bent knee and slowly lean forward, bringing the chin down to the shin. Hold the stretch for 30 seconds on each leg. Remember to take deep breaths and relax into the stretch!

Chiropractic Grand Rapids MI Seated Glute Stretch

Ballerina Glute Stretch

Begin exercise sitting tall with one ankle placed on the opposite knee. Reach up and over your head towards your ankle, stretching out your glute and flank. To enhance the stretch, place your free hand on the bent knee, and gently press downwards. Hold this stretch for 30 seconds on each side at least 1 time per day!

Chiropractic Grand Rapids MI Ballerina Glute Stretch

Standing Calf Stretch (Stairs)

Begin exercise standing on stairs. Slowly slide feet backwards until the heels are hanging off of the edge. Make sure to hang onto the wall or railing for safety! Allow heels to drift downward, feeling the stretch all the way down the calf muscles. Hold this stretch for 1 minute once per day!

Chiropractic Grand Rapids MI Stairs Calf Stretch

Standing Calf Stretch (Wall)

Begin by standing with one leg placed back, and the other forward in a slight lunge. Then slowly lean forward until hands come into contact with the wall, stretching the calf of the back leg. Make sure to keep both ankles on the ground during the entire exercise! Hold this stretch for 30 seconds on each leg once per day!

Chiropractic Grand Rapids MI Wall Calf Stretch

Standing Door Chest Stretch

Stand with one arm on each side of the door frame at a 90 degree angle. Step through the doorway with one foot to begin the stretch, looking upwards as you do. Hold this stretch for 30 seconds at least 1 time per day!

Chiropractic Grand Rapids MI Door Chest Stretch

Neck Stretch

Stand tall with fingers interlaced behind your back. Slowly drop one ear to your shoulder, then rotate the head to look upwards ever so slightly. This will create a nice stretch along the side and front of your neck. Hold this position for 10 seconds, then slowly repeat on the opposite side. Repeat this exercise 3 times per side, totaling 60 seconds.

Chiropractic Grand Rapids MI Neck Stretch

Monday
7:30am - 1:00pm
3:00pm - 6:00pm


Tuesday
2:00pm - 6:00pm


Wednesday
7:30am - 1:00pm
3:00pm - 6:00pm


Thursday
2:00pm - 6:00pm


Friday
Closed


Saturday & Sunday
Closed

Platinum Chiropractic

4172 Lake Michigan Dr NW
Grand Rapids, MI 49534

(616) 419-4996