Skip to content BEEN IN AN ACCIDENT? CLICK HERE!
Nokomis Chiropractic and Wellness

Rehab Exercises

Short video demonstrations of the stretches and rehab exercises we prescribe most often at our Minneapolis office.

Rehab exercises are the stretches and movements we give patients to do at home between visits. They keep the joints moving and the muscles loose, so the progress you make in the office holds. Each video below is a short, step-by-step demonstration filmed by our own team — pick the area you're working on and follow along.

Warm-Ups Neck & Upper Back Chest & Shoulders Low Back & Core Hips & Glutes Hamstrings Foam Roller

Warm-Ups

Start here. A few minutes of gentle movement before the stretches below.

Warm-Ups
2:53

Warm-Ups

A full warm-up sequence to loosen up before you stretch — gentle, low-effort movements that take the joints and muscles through their range of motion.

Neck & Upper Back

Stretches for the muscles along the neck and across the top of the shoulders.

Sternocleidomastoid (SCM) Stretch
0:33

Sternocleidomastoid (SCM) Stretch

How to find and stretch the SCM — the long muscle running down the side of the neck — with the right hand placement and head position.

Levator Scapula Stretch
0:32

Levator Scapula Stretch

A targeted stretch for the levator scapulae, the muscle connecting the neck to the shoulder blade and a common source of tightness for desk workers.

Side to Side Neck Stretch
0:27

Side to Side Neck Stretch

A simple side-bending stretch that opens up the muscles along the side of the neck and restores side-to-side range of motion.

Chest & Shoulders

Opening up the front of the chest and shoulders.

Chest Pec Stretch
0:23

Chest Pec Stretch

A doorway-style stretch for the pectoral muscles across the front of the chest, with cues on arm height and how far to step through.

Low Back & Core

Stretches for the lower back and the muscles along the side of the trunk.

Low Back Stretch
0:36

Low Back Stretch

A basic low back stretch you can do on the floor, with guidance on positioning and how long to hold each repetition.

QL Stretch
0:33 Advanced

QL Stretch

A stretch for the quadratus lumborum, the deep muscle running between the lowest rib and the pelvis along the side of the low back.

Hips & Glutes

Stretches for the glutes, the piriformis, and the deep hip rotators.

Supine Piriformis Stretch
0:27

Supine Piriformis Stretch

The piriformis stretch done lying on your back — the easiest version to control, with cues on leg placement and where you should feel it.

Seated Piriformis Stretch
0:21

Seated Piriformis Stretch

The same deep hip stretch adapted for a chair, so you can do it at a desk without getting down on the floor.

Pigeon Stretch
0:26 Advanced

Pigeon Stretch

A deeper floor stretch for the glutes and hip rotators. Build up to this one once the supine and seated versions feel comfortable.

Hamstrings

Two versions of the hamstring stretch — pick whichever suits where you are.

Hamstring Floor Stretch
0:14

Hamstring Floor Stretch

The hamstring stretch done on the floor, with guidance on keeping the leg straight and the back in a neutral position.

Hamstring Chair Stretch
0:21

Hamstring Chair Stretch

A standing hamstring stretch using a chair for support — a practical option when you are at work or travelling.

Foam Roller

Exercises that use a foam roller or Y-roller. Ask us which roller suits you.

Y-Roller Back
1:13

Y-Roller Back

Using a Y-roller along the length of the spine to work through the mid-back, with positioning cues and how far to roll in each direction.

Y-Roller Neck Stretch
0:57

Y-Roller Neck Stretch

The Y-roller placed under the neck to support the natural cervical curve, including how long to lie there and what to do with your arms.

IT Band Foam Roller
0:28 Advanced

IT Band Foam Roller

Foam rolling along the iliotibial band on the outside of the thigh, with cues on body position and how to control the pressure.

These videos are general demonstrations, not a treatment plan. If you are currently under care with us, follow the specific exercises your doctor prescribed. Stretching should never be painful — if a movement causes sharp pain, numbness, or tingling, stop and let us know at your next visit.

Not sure which of these apply to you? Get in touch — we'll put together a plan built around your exam findings.

New Patient Special

Start with a $17 visit — and real answers

  • FULL Chiropractic Examination
  • Chiropractic Consultation
  • Digital X-Rays (if needed)
  • Personalized Doctor's Report and Findings
  • 1st Adjustment
Claim This Offer (612) 822-0149

*Offer excludes Medicare and Medicaid patients

Call: (612) 822-0149