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Yoga Routines

Yoga is a great guided way to increase the efficacy/supplement your stretching routines. Yoga focuses on elongating the spine leading to: increased flexibility of the spinal muscles/ligaments, decreased muscle tension, decreased chance of injury, better sleep, faster recovery times, etc. I have three routines that really coincide with corrective and maintenance care in our office. They are also all close to 20 minutes which makes them easy to squeeze into your daily life. If you have any questions or concerns before starting a routine please talk to Dr. Zagiba before trying any of these routines.

Neck and Shoulders
This routine is absolutely amazing for decreasing neck/shoulder pain, neck/shoulder tightness, and crucial to people who work desk positions, bent over throughout the day, or use mobile technology often. One clarification, this means shoulders as in reference to your upper trapezoid muscles, not the actual shoulder girdle. I highly recommend all patients include this routine into their at home care at some level.

Night Time Routine
This routine is focused on relaxing common muscles that get restricted through out or day. It is also an excellent way to relax the mind and body to improve the quality and quantity of sleep.

Lower Back
This routine is focused on relaxing and stretching the muscles that are commonly involved with lower back pain and tightness. Doing this routine can help in acute instances as well as a preventative method for people with chronic issues, or who are trying to prevent these issues all together.

Full Body Yoga – Yoga for Strength
This routine is designed to help you strengthen your body while increasing flexibility. Certain moves of yoga require incredible core strength and balance. If you are looking for a lower impact workout routine, improve balance, core strength. This routine may be difficult for some but is designed for beginners.

Deep Stretch – Hips
This routine focuses on improving hip and lower back mobility and flexibility. Hip muscles work very symbiotically with the lower back muscles and joints. This routine in particular helps people with snapping hip syndrome, painful and tight hips, it is also great in conjunction with other lower back routines for lower back pain and sciatica.

Full Body Flexibility & Deep Stretch
This routine is a little bit longer than some of the other routines we have here because it is a full body routine. This is a great routine to do at least 1 or 2 a week to make sure you stretch out all the muscles of the body not just the ones that are giving us trouble.

Exercises

Click the links below to download a PDF version of recommended exercises.

Daily Exercises

Towel Exercise


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Have any questions or need to reschedule an appointment? Send Lindsie an e-mail at lindsie@dhw-kc.com, and we’ll get back to you as soon as possible.