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Langer Chiropractic and Soft Tissue Therapy

Langer Chiropractic and Soft Tissue Therapy

Chiropractic Care and Occupational Therapy in Wembley, Perth

  • About
    • Meet the Team
    • What to expect
  • Chiropractic
    • Our chiropractors
    • What we do (chiro)
      • What is Chiropractic
      • Paediatric (Baby) Chiropractic
      • Common conditions (chiro)
      • Treatments (chiro)
  • Occupational Therapy
    • Our occupational therapists
    • What we do (OT)
  • Wellbeing
    • Stretching
      • Upper Body
      • Lower Body
      • Strengthening
    • Ergonomics
    • Managing stress – mindfulness
    • Retreats
  • Book Now!

Lower Body

It is important to maintain self-care in the time between your chiropractic and occupational therapy visits. Performing these simple lower body stretches will help to avoid potential injury and improve your joint range of motion.

Ensure you maintain hold on the below lower body stretches for 30 seconds. Complete on both sides and repeat stretches twice on each occasion. Your body must be squarely aligned before beginning any stretch. Begin by repeating the stretches 2-4 times per day. You should only take the stretch to a comfortable range and you should not be in pain. Please only perform stretches advised by your practitioner.

Hip Flexors and Quads

Hip Flexor Stretch - Langer Chiropractic and Soft Tissue Therapy

Hip Flexor Stretch 1

  • Place one foot forward and the other leg back on its toes
  • Slowly slide your back foot further back
  • Keep your spine straight and upright

Hip Flexor Stretch 1 - Langer Chiropractic and Soft Tissue Therapy

Hip Flexor Stretch 2

  • Place one on a chair and the other leg back on its toes
  • Slowly slide your back foot further back
  • Keep your spine straight and upright

Hip Flexor Stretch 1 - Langer Chiropractic and Soft Tissue Therapy

Hip Flexor Stretch 3

  • Kneel down on one knee with the other leg out in a lunge position
  • Tilt your pelvis backwards so your lower spine is not arched
  • Lean forward keeping your spine upright

Quad Stretch - Langer Chiropractic and Soft Tissue Therapy

Quad Stretch

  • Bend one knee and pull foot towards your body
  • Keep your spine straight and upright

Hamstrings

hamstring stretch - Langer Chiropractic and Soft Tissue Therapy

Hamstring Stretch 1

  • Lie on your back.
  • Lift one leg straight up and pull at back of knee towards chest
  • Keep stretched leg straight

Hamstring Stretch 1- Langer Chiropractic and Soft Tissue Therapy

Hamstring Stretch 2

  • Sit and have one leg straight and one leg bent
  • Reach forward aiming to touch your toes on the straight leg side
  • Keep stretched leg straight

Hamstring Stretch - Langer Chiropractic and Soft Tissue Therapy

Hamstring Stretch 3

  • Stand and place foot on a chair
  • Lean forward slightly over the straight leg side
  • Keep stretched leg straight

 

Lower Back

Lower Back - Langer Chiropractic and Soft Tissue Therapy

Knees to Chest

  • Pull both knees to chest
  • Hold as close to body as possible keeping upper body neutral

 

Knees to Chest- Langer Chiropractic and Soft Tissue Therapy

Lumbar Stretch

  • Start on hands/knees
  • Sit back on your feet
  • Reach forward with your hands/arms

 

Lumbar Stretch- Langer Chiropractic and Soft Tissue Therapy

Cat Stretch

  • Position yourself on all fours.
  • Arch middle back toward ceiling

 

Cat Stretch- Langer Chiropractic and Soft Tissue Therapy

Reverse Cat Stretch

  • Position yourself on all fours
  • Point stomach toward floor

 

Gluteals / Piriformis

Gluteal Stretch- Langer Chiropractic and Soft Tissue Therapy

Gluteal Stretch 1

  • Lie on your back.
  • Lift up knee and pull with hands towards chest

Gluteal Stretch- Langer Chiropractic and Soft Tissue Therapy

Gluteal Stretch 2

  • Lie on your back.
  • Lift up knee and pull with hands towards opposite shoulder

 

Gluteal Stretch- Langer Chiropractic and Soft Tissue Therapy

Gluteal Stretch 3

  • Lie on back
  • Pull one knee up with hands
  • Cross opposite leg over.

* Please consult with your practitioner before incorporating any of the following exercises into your program

Our details

Langer Chiropractic and Soft Tissue Therapy

1/36 Salvado Rd
Wembley, WA 6014
Australia

  • Get directions
  • 08 9382 3466
  • info@langerhealth.com.au

Opening hours

Opening Hours

Monday 7:00 am – 6:00 pm

Tuesday 7:00 am – 6:00 pm

Wednesday 7:00 am – 2:00 pm

Thursday 11:00 am – 6:00 pm

Friday 7:00 am – 12:00 pm

Saturday 8:00 am – 12:00 pm

Sunday Closed

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