Dynamic Body Chiropractic

Exercise & Recovery Library

Explore exercises for strength, mobility, flexibility, stability, and recovery. This library provides general educational information to help you learn about different movement strategies.

Educational Information: These exercises are provided for general educational purposes. Exercise selection, technique, intensity, and frequency should be appropriate for your individual condition and abilities. If you are experiencing pain, injury, or other symptoms, consult an appropriate healthcare professional before beginning or changing an exercise program.
Image showing a straight spine and proper spinal alignment
Posture & Alignment

Straight Spine

An educational look at the importance of proper spinal structure and alignment.

Example: Be mindful of your posture!
Image showing a straight spine and proper spinal alignment
Vertebral column and core muscles

Spinal core muscles

The core muscles of the spine.

Example: Core muscles of the spine
Image showing Forward Head Syndrome
"Tech Neck"

Forward Head Syndrome

The "Tech Neck"

Example: What long-term laptop and smart device use will do to the body.
Image showing a stretch for the chest
"Posture exercise"

Chest Stretch

Stretch the chest and anterior neck muscles.

Example: For the person that is front of a computer/laptop for >40 hours a week.
Image showing a stretch for side of neck
"Neck stretch"

Neck Stretch

Stretch the lateral neck muscles.

Example: When the neck and top of the shoulders get tight.
Image showing a stretch for the rhomboid muscles. Muscle between the wing blades.
"Rhomboid stretch"

Rhomboid Stretch

Mid to upper back discomfort (between the "wing blades").

Example: Irritation between the wing blades (scapula bone).
Image showing a stretch for the latissimus dorsi muscles.
"Lat stretch"

Latissimus dorsi muscle stretch

Lateral mid-back discomfort.

Example: Sometimes feels like the muscle spasms around the ribs area.
Description of the exercise
"SERRATUS ANTERIOR"

SERRATUS ANTERIOR STRETCH

Lateral anterior rib discomfort.

Example: Feels like tight muscle in front of the rib area.
Description of the exercise
Hamstring stretch

Hamstring stretch

Standing Hamstring stretch.

Example: "Hinge" at the hip joint rather than flex the lumbopelvic spine.
Description of the exercise
Psoas muscle stretch

Kneeling Hip flexor stretch

Hip flexor stretch.

Example: Great for runners or the person who sits all day.
Description of the exercise
Psoas muscle stretch

Standing Hip flexor stretch

Hip flexor stretch.

Example: Standing Hip flexor stretch. Great when it is not convenient to drop down to a knee.
Description of the exercise
Quadriceps muscle stretch

Standing quadriceps stretch

Quadriceps stretch.

Example: Muscle tightness above the knee joint.
Description of the exercise
Piriformis muscle stretch

Seated piriformis stretch

Piriformis stretch.

Example: Muscle tightness in the low back/buttock. Common discomfort after a "leg" or lower extremity workout. Sometimes confused with a type of "sciatica" disorder.
Description of the exercise
"Gluteus medius muscle stretch"

Supine glut stretch

Glut medius stretch.

Example: Muscle tightness on the lateral/posterior portion of pelvis/buttock. Commonly felt after dancing, Zumba, dress shoe wear (ex: heels), or standing in one place for a long duration.
Description of the exercise
Calf stretch

Calf stretch

Calf stretch.

Example: Tight muscle back of the leg.
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