NOTICE:
We have our Theraball/Exercise Ball Workshop in our office next week.
Call our office at 714-662-0670 to RSVP.
We have a $20 deposit that you can use toward future care.
See you then.
Dr. Brigide L. Daily, D.C.
Your Costa Mesa Chiropractor
I heard a great quote from Joan Rivers on TV last night.
Her daughter wanted her to walk and get healthier. She said, “mom, I just want you to be healthy and happy.”
My wish for you is that you find the way to mix Health & Happiness in your life. Find the way to have fun with your workout, find the “good” food you love to eat that is “good” for you as well, add people in your life that make you smile and warm your heart.
Remember, you can never buy your health back and real Health will bring you Happiness.
Yours in Chiropractic,
Dr. Brigide L. Daily, D.C.
Costa Mesa Chiropractor
Here is a simple exercise that you can do at home with no exercise equipment.
It works the longus capitis, longus colli, SCM (sternocleidomastoid) muscles.
The purpose of this exercise is to increase neck strength and muscular endurance.
The benefits are improved stability, functional strength and injury prevention.
Begin by lying on the back with the head extended off the table, maintaining a chin tuck position.
Slowly extend the head back towards the floor and then raise the head, returning to the initial neutral starting position and repeat as instructed.
Move slowly through the range of motion.
Slowly return to start position.
Repeat for prescribed repetitions and sets.
© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.
Here is a simple exercise that you can do at home with no equipment.
It works the biceps femoris, semimembranosus, semitendinosus muscles.
The purpose of this exercise is to increase knee strength and muscular endurance.
By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention.
Begin lying on floor facing up.
Bend knees so feet are firmly on floor.
Extend arms upward toward ceiling.
Activate core muscles.
Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment.
Slowly return to start position.
Repeat for prescribed repetitions and sets.
Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occurring.
Slowly return to start position.
Repeat for prescribed repetitions and sets.
© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.
Here is a simple exercise that you can do at home with no equipment.
It works the gluteus medius/minimus, piriformis and hip lateral rotators muscles.
The purpose of this exercise is to Increase hip strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury
Begin lying on side on the floor with legs extended.
Top leg should attain a straight line through hip and shoulder.
Bottom leg may be bent for added stability.
Activate core muscles.
Lift top leg upward, abducting leg as foot simultaneously rotates. This will result in a toe-up position.
Slowly return to start position.
Repeat for prescribed repetitions and sets.
© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.
Here is a simple exercise that you can do at home with no equipment.
It works the peroneus longus/brevis, tibialis anterior, tibialis posterior, gastrocnemius, soleus muscles.
The purpose of this exercise is to improve muscular endurance, ankle strength, and proprioception.
By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention.
Begin seated in a chair with good posture.
Extend leg.
Attempt to write alphabet from A through Z with toes, moving ankle in all directions.
Repeat for prescribed sets.
© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.
Here is a simple exercises that you can do at home with no equipment.
It works the multifidus, erector spinae, transverse abdominus, oblique muscles.
The purpose of this exercise is to Increase low back strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention
Begin lying on your back.
Extend arms above head flat on floor.
Activate core and lift knees above hips and maintain a 90/90 hip and knee position.
Activate core.
Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor.
Pause momentarily.
Return to start position, alternating sides.
Core activation should be maintained throughout entire exercise.
Repeat for recommended repetitions and sets.
© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.
Here is a simple exercise that you can do at home with no equipment.
It works the areas related to the shoulder such as deltoid – anterior, deltoid – lateral, pec major – clavical head, and coracobrachialis muscles.
The purpose of this exercise is to Increase shoulder strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury p
Begin on floor on hands and knees.
Hips should be above knees and shoulders above hands. Attain a straight spine position.
Activate core muscles. While maintaining a straight spine, reach forward until arm is at shoulder level. Slowly return to start position.
Repeat for prescribed repetitions and sets.
© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.
Involves no equipment.
This exercise works the abdominal, oblique internal/external, iliopsoa muscles.
The purpose is to increase abdominal strength and muscular endurance.
The benefits include improved stability, functional strength and injury prevention.
Begin lying on floor.
Lift knees so that a 90º position is attained at hip and knees. Place hands beside ears. Activate core.
Lift shoulder off floor approximately 6 inches attempting to bring elbow toward opposite opposite knee so that both simultaneously meet.
Return to start position and repeat on opposite side. Continue alternating sides until recommended repetitions are complete.
© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.
“Be the chessboard not the pieces.”
“He who knows only his own generation is still a child.”
“What you focus on expands.”
“Every problem has within it, an opportunity that dwarfs the problem.”
“Free time is like savings…it has to come off the top.”
“Celebrate and capture…if you only focus on what you don’t have, you will never be happy.”
“The bi-product of clarity is energy.”
“Harmony is better than balance. The bi-product of harmony is speed; faster with less effort.”
“Your mind is soil, your thoughts and experiences are seeds. What you plan in your mind is what is what grows. You can’t plant wheat and expect pears.”
“You learn more from asking the right questions.”
“If you don’t pay, you don’t pay attention.”
“Don’t kill the goose that laid the silver egg…you will need it to get to the goose that lays the golden egg.”
“Don’t handicap your children by making things too easy.”
Always yours in Health,
Dr. Brigide L. Daily DC
Your Costa Mesa Chiropractor
