Proper Posture and Good health is only achieved by maintaining good core musculature.  Every movement that your body makes depends on the small core muscles located next to the spine.  The following exercises and stretches are designed to build and maintain good core musculature. 

The Nucca spinal correction is only as good as the individual's ability to hold the correction, thus; doing the exercises recommended by Dr. Stehmeier will help you hold and maintain your correction, enabling you to be adjusted less and less.

Camel Stretch

Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral).

Engage your abdominals as if pulling your naval towards your spine and round your back towards the ceiling. Allow the head and neck to fall naturally between the arms.

Breathe deeply and hold for 10-30 seconds.

Cat Stretch

Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat
Relax the abdominals as if dropping your belly towards the floor beneath you, arching your back, tilting your pelvic bone back and lifting your chest. Look towards the ceiling without straining your neck.

Breathe deeply and hold for 10-30 seconds.

Prayer Stretch

Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat
Keep your knees and ankles separated and your toes curled under as you shift your weight back over your heels, lengthening your spine, relaxing your head and neck, and reaching forward through your fingertips.

Breathe deeply and hold for 10-30 seconds.

Neck Stretch

Bring your left ear down towards your left shoulder and hold. Roll your head down towards the ground and bring your chin to your chest. Hold and roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner.  Next Rotate your head to the right as far as you can and hold but not to the point of pain, then turn your head to the left as far as you can and hold.  Finally extend your head back as far as you can and hold.  Never go as far as to elicit pain or dizziness.  You should hold for 10 seconds in each direction.

Standing Chest Stretch

With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears.

Breathe deeply and hold for 10-30 seconds.

“Yoga” Stretch

Lie flat on your stomach with your legs extended. Place the palms of your hands directly under the shoulders, fingertips pointing forward.
Slowly straighten your arms, pushing your chest and torso away from the floor beneath you. Relax your abdominals and pull the shoulders away from the ears. Look slightly upward towards the ceiling.

Breathe deeply and hold for 10-30 seconds.

Piriformis/Glute Stretch

Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your left knee, placing left foot flat on the floor (not pictured). Cross your right ankle at your left knee.
Grab the back of your left thigh and hug your legs towards your chest. Place your right elbow on the inner portion of your right knee and push it slightly to the side.

Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.

Lying Double Knee Hug
Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor.
Bend both knees towards your chest, placing hands across your knees or shins.

Breathe deeply and hold for 10-30 seconds.

Psoas Stretch

With your leg extended backward hold on to a sturdy object and lower you body down until the point where a stretch is felt and hold for 10-30 seconds.  The stretch should be felt in the upper thigh/groin region.

Torso Twist

In a standing position rotate your torso slowly to the right as far as you can but not to the point of pain or discomfort.  Hold for 10-30 Seconds and repeat the same on the left side.

Core Strengthening exercises

Back Extension

Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.
EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position.

INHALE: Slowly lower with control to start to complete one rep.
Double arm and Leg raise
Lie on floor with legs together, arms extended overhead, belly button pulled in toward spine.
Keeping head between arms, slowly raise upper body and legs off floor to form a gentle bananalike curve. Hold for a slow 30 counts.

Crunches
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling). EXHALE: Raise your chest until your shoulder blades lift off the floor.

INHALE: Slowly lower back to floor.

Upward Bridge
Start in an inverted V: forearms on floor, elbows wide, hands clasped, butt lifted, legs straight. Tip head between arms to look at feet. Looking up, press body forward until chin is above hands. Return to start to complete one rep.

Bridge
Begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart.
Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the bridge position. Try to hold the position for 60 seconds in the beginning, working your way up in 30 second jumps until you can hold the position for 3 minutes or longer.

Side Bridge
Lie on left side, legs together, feet stacked. Wrap right arm around waist. Keep head and neck aligned with spine.
Prop upper body on bent left forearm (be sure elbow is directly below shoulder). Press hips toward ceiling, using abs to stabilize torso. Hold for 30 seconds and work up to 1-3 minutes.

One legged balance
Stand with feet together, arms at sides, and gaze at a spot on the ground about 5 feet ahead for balance.
Lift left foot back, bending forward until left leg and chest are parallel to ground. Extend arms out as shown. Hold for 3 counts. Repeat for all repetitions and switch sides. Be sure to keep a flat back (parallel to floor) and concentrate on keeping abs tight.

Crunches with ball
Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie back onto the floor, keeping your feet just off the ground, knees bent. Make sure your lower back stays planted and your abs are tight. Place your hands lightly behind your ears in a crunch position.
EXHALE: Simultaneously lift your shoulders off the ground and your knees into your chest to perfom a double crunch.

INHALE: Slowly return to start to complete one rep.

Seated chair Lifts
Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.
EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms.

INHALE: Lower feet almost to floor, but don't let them touch until the end of the set.

Wheelbarrow walk with the ball

Start behind the ball, place your midsection on the ball and roll forward until your hands reach the floor just below your shoulders.
Slowly walk out with your hands until the ball moves towards your toes. Only walk out as far as you are comfortable (either to your hips, knees, or ankles). Once you've reached your point of comfort, slowly walk back to the starting position, breathing steadily throughout.

Hip Raisers

Lie with arms at sides, feet on floor, knees bent. Press into heels.
EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes.

INHALE: Return to starting position.

Bird Dog
Start on your hands and knees.  Slowly start to raise the right arm and the left leg simultaneously in a controlled manner focusing on squeezing the abdominal muscles throughout the movement.  Arms and Legs should be straight while they are being raised and lowered.