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Therapeutic Exercises in Kailua

Chiropractic Kailua HI Therapeutic Exercises

One thing that sets chiropractors in Kailua apart from other health care professionals is their holistic view of the body. Instead of dividing the body into its various systems and functions, the chiropractic profession views the body as a whole with each system being mutually dependent on the other. To accomplish this, our doctors at Windward Wellness not only address bony misalignments to ensure proper nervous system function, but also provide information on diet, exercise, and healthy living in general. This article will concentrate on various therapeutic exercises that you can incorporate into your care.

Have you ever stopped to think what you could be doing to assist your chiropractor with the care they are providing? After all, you only typically spend an hour or so of one day with your doctor at Windward Wellness. What are you doing the other 23 hours and on the days your not at the clinic? This time, if used properly, can greatly assist your care. In fact, it has been shown through various studies that therapeutic exercise can increase the benefit you receive from your adjustments as much as 25-45%. These benefits can include; quicker recovery time, less visits to the doctor, and a lower chance of the injury occurring again. The following are some therapeutic exercises that can be combined with the care that you receive at our Windward Wellness.


1. Partial Sit-Up

Since many people suffering from a recent back injury are limited in the number and types of exercises they perform, a partial sit-up can be a could starter. This exercise provides a lower level of stress and motion than what is involved with a full sit-up. This exercise will help increase the strength throughout your abdominal muscles and as a result remove some of the stress on your low back.

Lie flat on your back on a firm surface with your knees and hips bent.
Cross your arms across your chest as if you are giving yourself a hug.
Now raise your neck and shoulders off the floor, avoiding lifting your hips and low back. 6-10 inches should provide enough elevation.
Hold this position for five seconds per lift and than slowly return to the floor.

When you first begin these exercises you may only be able to do five or 10 at a time. The overall goal should be to reach around 60 total partial sit-ups per day.

2. Hip Roll

Another good exercise to increase the strength of your abs, particularly the outer ones, is the hip roll. This exercise also involves a fairly low stress level.

Lie flat on your back on a hard surface with your arms extended to your signs and your legs straight so that you form the letter T.
Next, while keeping your knees close together bend them so that your feet are brought close to your buttocks.

While holding this position, twist your abs and knees from side-to-side, attempting to form a 45 degree angle with the floor.

Your shoulders and head should remain flat during this exercise.
Hold each position 5-10 seconds, return to center, and then twist in the opposite direction and hold.

This exercise should be performed for 10 repetitions, twice a day.

3. Lumbar Extension Exercise

This exercise is aimed at improving posture through the strengthening of the muscles that are responsible for keeping us positioned. Through this mechanism, this exercise has also been shown to provide benefit fro people suffering from sciatica.

You will begin this exercise lying on your stomach with your legs straight and your arms down your sides towards your feet. Make sure that your toes are pointing down towards the floor.

Once in this position, raise your chest and head off the floor without bending your neck back.

Take a deep breathe in and hold while maintaining this position for 3-5 seconds

Release this breathe while slowing returning to the floor and the starting position.

This maneuver should be performed for 10 repetitions, twice a day.

4. Cat-Camel

Through providing strength and support throughout your entire abdominal core, the cat-camel has been described as one of the best exercises for providing relief of low back pain.

The starting position for this exercise is on your hands and knees like a cat. Make sure that your knees are below your hips and your hands are directly below your shoulders.

After getting into this position, tighten your abdominal muscles to engage them and prepare them for the exercise.

The upward phase of this exercise resembles a startled cat. Take a breath in, while tucking your tail bone towards the floor and lifting your spine towards the ceiling. Hold this position for approximately ten seconds.

After returning to neutral, using your core muscles, allow your stomach to move towards the floor increasing the arch in your low back. This position will be held for another 10 seconds before returning to neutral.

This exercise should be perform for 8 repetitions, twice a day.

5. Superman

The superman exercise is a good way for a variety of people ranging from beginners to higher level exercises to begin to build both abdominal and low back strength.

Begin by lying face down flat on the floor with your legs straight and your arms extended straight above your head.
For starters, attempt to raise either one of your arms or one of your legs approximately 5 inches off the floor and hold for 8 seconds.

As you become more familiar and comfortable with the exercise, begin to try to raise both hands or both feet off the floor.

Finally, the most advanced stage involves lifting both hands and both feet simultaneously off the floor and holding.

These exercise should be performed in sets of 10 repetitions, 3 times a day.


This short list of therapeutic exercises has been put together to assist with the care that you receive at Windward Wellness in Kailua. If you have any questions regarding how to perform these therapeutic exercises, contact our office before beginning. If you are performing these exercises, let your chiropractor know so that they can ensure that they are being done properly.

Monday
8:30am - 12:30pm
2:00pm - 6:00pm


Tuesday
8:30am - 12:00pm
2:00pm - 6:00pm


Wednesday
8:30am - 12:30pm
2:00pm - 6:00pm


Thursday
8:30am - 12:00pm
2:00pm - 6:00pm


Friday
8:30am - 12:30pm
2:00pm - 6:00pm


Saturday
8:00am - 12:00pm

We hope that these hours are
convenient for you. Kindly give 24 hours notice for appointment cancellation.

Windward Wellness
970 North Kalaheo Avenue
Suite C315
Kailua, HI 96734
(808) 254-5577

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