Treat Your Own Work and Stay at Home Pains.
Updated: May 19
Last Updated: 05/19/20
Below is free material that we have created at Integrity Chiropractic help our patients and local community to treat many common musculoskeletal complaints (headaches, neck pain, shoulder pain, lower back pain) from working long hours in front of a computer at home (combined with childcare). Scroll down for the content.
In the past few weeks we have been actively preparing for the new normal as Washington begins to phase out of stay-at-home.
If you're ready to leave home for care, see what we're doing here to keep our patients safe from coronavirus at our clinic.
If you're not, please use the material below to see if you're able to help yourself and each other at home.
Your friendly and helpful chiropractor in Kirkland,
Dr. Frank Wen
We'll continue to update this page as we add more material so keep checking back!
Continue down below for videos
Prenatal Yoga Sequence for Low Back, Spine, Hips, and Legs
Happy Mother's Day! For all mothers-to-be, Elizabeth takes you through a 33 minute yoga sequence to help treat common discomforts frequently experienced in the low back, spine, hips, and legs. It's also great to open you up if you've been sitting around working at home!
Lower Body Movement Flow to Workout the Butt, Thighs, and Legs
If you've been sitting around too long, follow along with Kirkland massage therapist, Elizabeth Hart in this dynamic 16-minute workout to target your butt, thighs, legs, and shoulders- No equipment needed!
Shoulder Pain from Working On The Computer?
If you're starting to develop or have been dealing with shoulder pain from working on the computer for long hours and if you happen to participate in an overhead sport such as swimming, volleyball, badminton, Crossfit, or golf- Follow along Kirkland Chiropractor, Dr. Frank Wen in this video to help you get immediate relief with soft tissue release of two key rotator cuff tendons that are often culprits of slow onset shoulder pain along with a few very simple exercises that you can do with a water bottle or can of food for long-term relief.
Threw Out Your Low Back at Home? Step-by-Step Guide to Fix It Yourself
In this video, Kirkland Chiropractor, Dr. Wen takes you through a detailed step-by-step guide to fix lower back pain and loss of mobility due to a "thrown out" low back as a result of normal home activities and things like yard work.
18 Minute Yoga Sequence for Shoulder, Lower Back, and Hip Mobility
In this video, Elizabeth Hart takes you through a Yoga sequence to help open up your shoulders, low back, and hips to counter all that sitting you've been doing. Perfect for fitting into your lunch break or ending your work day before dinner!
Simple Follow-Along Massage for Shoulder and Back Pain & Tension
In this video, Elizabeth Hart takes you through a simple massage routine that you can follow or adapt to help treat someone at home at home with back or shoulder discomfort. It also just feels good!
7-Minute Glute & Hip Strengthening Routine
In this video, Kirkland Chiropractor, Dr. Frank Wen takes you through his 7-minute glute & hip strengthening routine that will be sure to reacquaint you with your butt muscles again if you've been sitting around a lot.
Quick 3-Minute Arm Burner Workout
In this video, Kirkland massage therapist Elizabeth Hart, takes you through a quick 3-minute workout that you can do with bottled water or canned food to wake up and get your blood flowin'!
8-Minute Core Routine for Low Back Tension and Pain from Sitting
In this video, Kirkland chiropractor Dr. Wen takes you through an 8-minute core routine to open up your low back and activate your core, especially if you have low back tension or pain from sitting all day.
Simple Resistance Band Exercises for Neck and Upper Trap Pain and Tension
In this video, Dr. Wen demonstrates some simple resistance band exercises that you can do to help reduce neck and upper trap pain and tension as well as help reduce cervicogenic headaches. You'll want to make sure you have a long resistance band on hand for these exercises.
Simple Follow Along Foot Massage and Manual Therapy Techniques
If you're a little less active because you've been at home, your feet could be feeling tight. Whether you have some tension or discomfort in the foot, or want to be nice to your partner or family member, follow Elizabeth and Dr. Wen in this video as they demonstrate hands-on techniques to release the feet at home!
Simple Follow Along Forearm Massage and Manual Therapy Techniques
Follow Elizabeth and Dr. Wen in this video as they demonstrate how to massage and release the forearms if they are getting sore from typing on the computer or holding your young children while we stay-at-home. It feels great!
15 Minute Full-Body Wind Down Stretching Routine
In this video, Kirkland massage therapist, Elizabeth Hart, takes you through a relaxing full-body stretching routine to reduce tension and reduce stress. A great way to take a break midday or get ready for bed!
8 Minute Hi-Pulse Workout
Mercer Island Personal Trainer and owner of 212 Heatlh & Fitness, Jason "Keone" Kaliloa, presents an 8-minute plyo-core-cardio routine for you to get moving at home!
Self-Release with a Lacrosse Ball for Common Areas of Tension and Pain
In this video, Kirkland chiropractor, Dr. Wen demonstrates how to use a Lacrosse ball to release the pectoral, gluteal, low back, neck, and upper trap muscles.
Floor Stretching Routine for Low Back and Lower Body Tension
In this video, Kirkland massage therapist Elizabeth Hart demonstrates a floor stretching routine to help with low back and lower body tension. It is also great for stress reduction!
Simple Hands-On Techniques to Release Neck and Shoulder Tension
In this video, learn some simple hands-on techniques from Kirkland chiropractor, Dr. Wen, to help release common areas of neck and shoulder tension.
Follow-Along Chair Massage for Neck, Shoulder, and Arm Discomfort
In this video, Kirkland massage therapist, Elizabeth Hart, demonstrates many simple chair massage techniques that you can utilize to help your partner or family members at home alleviate discomfort in the neck, shoulder, and arm. It is also beneficial for stress reduction!
5 Minute Gut Buster Core Workout
Mercer Island Personal Trainer and owner of 212 Heatlh & Fitness, Jason "Keone" Kaliloa, drops by to present a simple 5 minute core workout that you can do to stay active while you are working from home.
Treat Upper Back Tension and Pain with this Thoracic Mobility and Control Routine
This video will help address the rounded upper back posture as well as tightness or soreness that develops between the shoulder blades. You'll need a foam roller which you can find on Amazon if you do not have one.
Treat Hip and Low Back Pain and Tension in and Next to Your Seat with No Equipment
This video will help address hip and lower back tension and discomfort from prolonged sitting or standing due working in front of the computer or laptop at home.
Treat Neck and Upper Back Pain and Tension in Your Seat with No Equipment
This video will help address upper back and neck discomfort from postural distortions from working in front of the computer or laptop at home.