COHEN CHIROPRACTIC TRIGGER POINT CENTER

4627 Fifth Avenue
Pittsburgh, PA 15213

Pain Free Lifestyle

Or log in to access your purchased courses

Lessons

Exercise | Level 1, Weeks 1 & 2

Free Preview

  • Breathing
  • Cardio vascular exercise no more than 20 minutes
  • Stretching: posterior deltoid stretch, biceps stretch, triceps stretch, latissimus dorsi stretch, rotator cuff stretch, standing quad stretch, hip flexor lunge stretch, cat and cow, child’s pose, standing hamstring stretch, standing IT band and gluteus minimus stretch

Exercise | Level 2, Weeks 1 & 2

  • Increase cardio-vascular exercise by 5 minutes, to 30 minutes, if following the program
  • Breathing
  • Weight lifting
  • New stretches: chest stretch, hip stretch, rotator cuff stretch, triceps stretch, wrist flexor stretch, wrist extensor stretch, eagle pose, reverse prayer, hip lunge stretch progression, bikrams hip stretch, three way stretch

Nutrition | Level 2, Weeks 1 & 2

  • Take a multi-vitamin and 1000 mg of omega-3-fatty acid (fish or flax seed oil) daily
  • Decrease red meat consumption to no more than 1 time per week

Nutrition | Level 2, Weeks 3 & 4

  • Eat a fruit or vegetable, 2 times per day, in addition to your daily salad
  • Decrease fried food consumption to no more than 2 times per week

Exercise | Level 3, Weeks 1 & 2

  • Increase cardio-vascular exercise by 5:00 to 40:00, if following the program
  • Weight lifting – add in finding your hinge
  • Stretching
  • Breathing

Exercise | Level 3, Weeks 3 & 4

  • Vary intensities with cardio-vascular exercise
  • Weight lifting- add superman and half plank for core exercises, to replace crunch and bird dog
  • Stretching
  • Breathing

Exercise | Level 3, Weeks 5 & 6

  • Weight lifting-add in kettle bell swing to replace finding your hinge
  • Cardio-vascular -increase by 5:00 to 45:00 if following the program
  • Stretching
  • Breathing

Exercise | Level 4, Weeks 1 & 2

  • Cardio-vascular exercise increased by 5:00 to 50:00
  • Weight lifting- increase to 3 sets per exercise, add in alternating push ups
  • Stretching
  • Breathing

Exercise | Level 4, Weeks 3 & 4

  • Weight lifting- replace barefoot balancing with warrior 3, add side plank for core
  • Cardio-vascular exercise at 50:00
  • Stretching
  • Breathing

Exercise | Level 4, Weeks 5 & 6

  • Cardio-vascular exercise increase by 5:00 to 55:00
  • Stretching- add in upper and mid back stretch, lumbar rotation stretch
  • Weight lifting
  • Breathing

Exercise | Level 4, Weeks 7 & 8

  • Weight lifting-replace reverse fly with pull ups (assisted or not), add in Turkish getup
  • Cardio-vascular exercise 55:00
  • Stretching
  • Breathing

Nutrition | Level 1, Weeks 7 & 8

  • Decrease your total consumption of fried foods/ processed foods/ sugary foods to no more than 4 times per week, total
  • Enjoy 1 guilt free day to eat whatever you want to, within reason. Go on, you’ve earned it
Website by