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Khalsa Chiropractic

Dr. Mha Atma S. Khalsa, DC

Exercises for Home

These are the exercises Dr. Mha Atma S. Khalsa, DC, gives patients to do at home. Each one has step-by-step instructions with drawings, and you can print any page to keep a copy.

Some of the sheets come from Dr. Craig Liebenson, an internationally recognized expert in spinal rehabilitation and the author of Rehabilitation of the Spine, and are reproduced with his permission.

  • Foam Roll Exercises

    Five foam roll exercises, lying and kneeling, that stretch the chest and upper back and build awareness of upright posture.

  • The Clam: Gluteus Medius & Minimus Retraining

    A side-lying exercise that retrains the gluteus medius and minimus, the muscles on the outside of the hip.

  • The Quadratus Lumborum and Spinal Stability

    A cat/camel warm-up and a series of side bridges that build endurance in the side muscles of the low back.

  • Safe Back Exercises: The Extensors

    A cat/camel warm-up and on-all-fours leg and arm raises that build endurance in the back extensor muscles.

  • The All Fours Rock

    An on-all-fours rocking exercise to wake up the deep stabilizers of the shoulder girdle.

  • Bridge

    A lying-down hip lift with a loop band around the thighs that trains the glutes.

  • Sitting Postural Release

    The Brugger relief position, a seated posture exercise to reduce the strain that sitting puts on the back and neck.

  • Chin Tuck

    Three chin tuck positions, from sitting to lying to standing against a wall, that train the deep muscles of the neck.