Therapeutic Exercises in Culver City
At Culver City Chiropractic, our therapeutic exercise programs are designed to reinforce spinal corrections, retrain weak muscles, and prevent recurring strain so you can stay strong and pain-free long after you leave the clinic.
- Specializations: Chiropractic care, corrective movement, SoftWave® therapy, spinal stabilization
- Focus Areas: Posture retraining, core activation, mobility restoration, injury prevention
- Our Approach: Each exercise plan supports your chiropractic treatment — easing pain in the short term and building resilience for the long term
Call (310) 800‑1320 to schedule your session and start moving stronger, smarter, and pain-free.
Why exercises matter after an adjustment
- Keeps the correction – Strengthening the deep stabilisers stops vertebrae or joints from slipping back out of position.
- Boosts circulation – Gentle, targeted motion draws fresh nutrients into discs and ligaments so they heal quicker.
- Re-educates the nervous system – Repeating good movement patterns quiets over-active pain signals and rewires muscle memory.
- Reduces future flare-ups – When weak links are fortified, everyday tasks (or weekend races) are less likely to re-ignite the original injury.
How we build your programme
- Detailed assessment
Orthopaedic tests, movement screens, and (when necessary) imaging reveal exactly which tissues need help. - Custom exercise stack
Dr. Hogan chooses 4–6 drills that match your current strength, flexibility, and sport. You’ll learn them one-on-one so the form is spot-on. - Progressive upgrades
As pain eases and control improves, we level-up the challenge—heavier resistance bands, unstable surfaces, or time-under-tension tweaks—so you keep progressing. - Home & office hacks
Expect quick cues you can weave into desk breaks, warm-ups, or hotel-room workouts. Consistency, not complexity, is the rule.
Our core exercise staples
| Goal | Signature drill | Coaching highlight |
| Deep abdominal support | Partial sit-up | Blow the air out at the top to engage transverse abs. |
| Lumbar mobility & hip dissociation | Hip roll | Knees drop side-to-side like windshield wipers; pelvis stays level. |
| Low-back extensor strength | Superman | Eyes on the floor, glutes squeeze first, then lift. |
| Segmental spine motion | Cat–cow with rotation | After each arch-and-round, “thread the needle” to open mid-back joints. |
| Posterior-chain activation | Double-leg lift | Keep lower abs braced so hips don’t rock. |
| Scapular stability | External band rotation | Elbow pinned to your side with a towel—no chicken-winging. |
| Shoulder endurance | Lateral & front deltoid raises | Move slowly through the last 15°; that’s where control is won. |
| Cervical strength | Isometric neck set | Push gently into your own hand—10-second holds in six directions. |
| Side-body and QL support | Side bridge | Hips high, no sag; imagine a straight line from ankle to ear. |
Additional progressions—exercise-ball push-ups, single-leg bridges, band walks—are layered in as you advance.
First visit: what it looks like
- Talk & goals – Tell us what hurts and what you want to get back to (desk work, jogging, lifting kids).
- Simple movement screen – A few easy touches‑to‑toes, arm lifts, and balance stands show what’s tight or weak.
- Pick two drills – We teach two moves that fit into five minutes, twice a day. No gym gear required—usually just a loop band or floor space.
- Take it home – We film the drills on your phone so you can replay cues anytime.
Most people notice looser motion within the first week; lasting strength builds over four to six weeks.
BOOK AN APPOINTMENT
You can book your appointment using the scheduling tool below or by calling us at (310) 800-1320.
Frequently asked quick facts
How long will I need to do these exercises?
Plan on five minutes, morning and evening, for two weeks. We shorten to a quick warm‑up once you’re stable.
What if a move hurts?
Stop and tell us. Mild muscle work is okay; sharp joint pain is not. We’ll adjust the drill.
Do I need special equipment?
A loop band and foam roller cover most routines. We have them on hand if you need one.
