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Practice Name

Sunrise Chiropractic

Primary Location
20320 SE Highway 212
Damascus, OR 97089
Phone: (503) 658-2225
Fax: (503) 658-4554

Office Hours

Day
Monday7:30 – 11:002:30 – 6:00
Tuesday7:30 – 11:002:30 – 6:00
WednesdayClosedClosed
Thursday7:30 – 11:002:30 – 6:00
Friday7:3011:00
SaturdayClosedClosed
SundayClosedClosed
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Cervical-Fulcrum Exercise Video

Back exercises in 15 minutes a day

Do you want to prevent back pain? Try a few basic exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. If you've ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises.

Knee-to-chest stretch

Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it to your chest (B). Hold for 15 to 30 seconds. Return to the starting position (A) and repeat with the opposite leg (C). Return to the starting position and then repeat with both legs at the same time (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

Lower back rotational stretch

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders firmly on the floor, roll your bent knees to one side (B). Hold for five to 10 seconds. Return to the starting position (C). Repeat on the opposite side (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

Lower back flexibility exercise

Lie on your back with your knees bent and your feet flat on the floor (A). Arch your back so that your pubic bone feels like it's pointing toward your feet (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor so that your pubic bone feels like it's pointing toward your head (C). Hold for five seconds and then relax. Repeat. Start with five repetitions each day and gradually work up to 30.

Bridge exercise

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders (B). Try to hold the position long enough to complete three deep breaths. Return to the starting position (C). Repeat. Start with five repetitions each day and gradually work up to 30.

Cat stretch

Position yourself on your hands and knees (A). Slowly let your back and abdomen sag toward the floor (B). Then slowly arch your back, as if you're pulling your abdomen up toward the ceiling (C). Return to the starting position (A). Repeat three to five times twice a day.

Seated lower back rotational stretch

Sit on an armless chair or a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side (A). Hold for 10 seconds. Repeat on the opposite side (B). Repeat this stretch three to five times on each side twice a day.

Shoulder blade squeeze

Sit on an armless chair or a stool (A). While maintaining good posture, pull your shoulder blades together (B). Hold for five seconds and then relax. Repeat three to five times twice a day.

Figure 1 – Rotation in Lying

Prone on Elbows

Begin lying on your stomach, then gently prop yourself up onto your forearms, keeping your back relaxed. Hold for 2 seconds, then slowly lower yourself down flat. Repeat 10 times provided the exercise is pain-free.

“I really appreciate how helpful the whole staff is. I especially appreciate Dr.Dutcher's holistic approach and his treatment plans. He is very frank and direct in his teaching. He knew exactly what I needed, and when I needed it. I would not be feeling this much better had it not been for the referral and Dr. Dutcher's expertise! I am so blessed! Thank you Sunrise Chiroporactic. I honestly cannot think of anything that can change in terms of improving the clinic. I have enjoyed everything about my experience there.”

  • Nancy A.

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I liked the fact that although I came to the office in great discomfort from my painful condition, Dr. Dutcher was looking at an end game. I greatly appreciated the enthusiasm to get me back too my old self. The Dr.'s professionalism and genuine care is a powerful combination. If I could do one thing to improve the Sunrise clinic it would be to move it closer to my house. But for the treatment and results I have achieved I am more than happy to travel.

- Paul M.

Office Hours

Day
Monday7:30 – 11:002:30 – 6:00
Tuesday7:30 – 11:002:30 – 6:00
WednesdayClosedClosed
Thursday7:30 – 11:002:30 – 6:00
Friday7:3011:00
SaturdayClosedClosed
SundayClosedClosed

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(503) 658-2225

Contact

Sunrise Chiropractic
20320 SE Highway 212
Damascus, OR 97089
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  • Phone: (503) 658-2225
  • Fax: (503) 658-4554
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