Home Care
This page provides reminders to home care you may have been assigned by your doctor.
Spinal Warm Up Exercise
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For best results, do these every morning, before bed, and whenever you have to sit for long periods of time.
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Why?
"Something in motion stays in motion". Mobility helps correct our muscular imbalances, improves our posture, helps prevent injuries, allows us to move more efficiently, and gives us a better range of motion during our workouts and everyday movements.
Icing
1. place ice pack in a pillow case
2. place this against the area for 15-20 minutes
3. wait 60 minutes before icing again
Dr. Ferguson's favorite neck stretch
How do use a foam roller to manage mid back pain and tightness until you can get to your chiropractor.
Fixing Mid Back Pain With Your Foam Roller
How do use a foam roller to manage mid back pain and tightness until you can get to your chiropractor.
Home Care Tips For Low Back Pain
Dr. Kirsten Ferguson, DC discusses some ways to manage your low back pain at home including a few easy stretches and strengthening exercises.
Ease Low Back Pain With A Foam Roller
Dr. Kirsten Ferguson demonstrates how to use a foam roller for lower back pain.
Tight hips... Dead butt!
Lower crossed syndrome plagues anyone who sits at work or school all day! It causes low back pain, hip pain, leg pain, and more. It can be hard to figure out. What do I stretch? What do I strengthen? In this video, Vitality Doc walks you through the answers.
Pre coffee Seated Quick Yoga
Finding time to fit in some yoga practice these days is nuts! Kids have to get to school online and you have a Zoom meeting in an hour! Let's fit yoga into our daily routine. This is the first video (option: seated) in the series incorporating less than 10 minutes into your mid-morning.
Click above to go to Dr. Ferguson's YouTube Channel for more videos
