Beyond Adjustments: Neck, Shoulder & Lower Back Exercises to Relieve Pain
Chiropractic Care
Episode 1: Desk-Friendly Neck Pain Relief
Office Chair Stretches to Improve Posture and Reduce Stiffness
Dr. Brian demonstrates easy office-chair neck stretches to relieve tension, improve posture, and reduce stiffness for desk workers. The routine targets both neck extensors and flexors: sit on one hand for shoulder traction, then use the opposite hand to gently pull the head for a lateral stretch, or place the hand on the forehead to bias flexors and on the back of the head to target extensors. Each stretch can be held up to 30 seconds and repeated multiple times daily, with a recommended minimum of three sessions per day.
Episode 2: Cervical Radiculopathy Relief
Easy Desk Nerve Flossing Stretches for Neck, Arm, and Hand Pain
Dr. Brian guides viewers through simple cervical radiculopathy stretches, also called nerve flossing techniques, that can be performed seated at your desk to relieve neck pain, numbness, and tingling radiating into the arm or hand. Movements include bicep curls with head lateral bending and arm straightening, followed by wrist flexion and head tilt—each targeting irritated nerves and helping restore function. Alternative motions (bringing the arm forward and adjusting head angle) provide flexibility for symptom management. These stretches are typically performed for 10–15 repetitions, about 30 seconds each, for safe relief of nerve tension throughout the workday.
Episode 3: Shoulder Pain Relief for Desk Workers
Pec Opener, External Rotation, and Band Rotations for Better Posture
This quick routine demonstrates three office-friendly shoulder exercises to reduce stiffness and improve posture for people who sit most of the day. The sequence includes a chest/pec opener to counter rounded shoulders, a banded external rotation to activate the rotator cuff, and a double-arm band rotation to reinforce scapular control and upper-back engagement. Perform each movement slowly with control, focusing on form and comfortable range to ease shoulder tension and support better alignment.
Episode 4: Internally Rotated Shoulders Fix
Quick Posture Test + Band External Rotation and Scapular Control Exercises
Dr. Brian explains how to spot internally rotated shoulders with a quick thumb-position test, then demonstrates two band exercises to correct posture and relieve tension. The first is a banded external rotation with a towel or spacer at the elbow to cue proper form, keeping the elbow pinned to the torso and rotating to about 45° with a brief hold. The second trains scapular control: set the shoulder blades “back and down,” then perform a diagonal “sword draw” raise with a band to improve upward rotation and mid-back activation; aim for 30-second bouts, at least three times daily.
Episode 5: Lower Back, Core, and Hip Pain Relief Exercises
Core Rotation & QL Stretch Physical Therapy Routine
This quick physical therapy routine targets the lower back, core, and hips to improve stability and relieve tightness using two exercises demonstrated by Dr. Brian at Holistiq Spine & Orthopaedic. The session begins with a Core Rotation, performed on the back with knees bent at 90°, to increase lumbar mobility while engaging the abdominals; a gentler option crosses one leg over the other for a passive stretch if core activation is difficult. It follows with a standing QL Stretch using a door frame or sturdy support: legs crossed, body weight shifted to the opposite side to lengthen the quadratus lumborum, a key hip stabilizer; each stretch can be held up to 30 seconds and repeated three times daily.
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Chiropractic Care
