Home Rehab Kit Resources

Congratulations on getting started with your new Home Rehab Kit!

A simple, powerful way to support your spine and nervous system—right from home.

This kit empowers you to restore posture, relieve tension, and promote healing between office visits. With just a few minutes a day, you can retrain your spine, calm your nervous system, and build a healthier foundation for life.

Download the PDF:

How-To Videos (click to jump to each section):

Welcome Video

Full Walkthrough Video

Posture Disc Exercises

Setup:

  • Place your posture disc in the middle of a chair.

  • Give yourself enough room so you can rock back and forth and side to side.

  • Be sure when you sit down, your tailbone is centered on the disc.

  • Hold on to the side of the chair, if needed, to stabilize yourself.

Modifications & Safety Tips:

  • If painful, decrease your range of motion. Small movements are still beneficial.

  • Maintain a neutral spine by keeping your head over your shoulders, shoulders over hips, and gentle core engagement (imagine a string pulling you upward).

  • If needed, begin with just gentle shifts before progressing to full movements.

The videos include the following exercises:

  1. Spine Flexion & Extension

  2. Hip Lateral Flexion

  3. Ear Lateral Flexion

  4. Arm Lateral Flexion

  5. Elbow Lateral Flexion

  6. Lateral Rotations

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.

Foam Roller Exercises

Setup:

  • Use a foam roller on a firm, non-slip surface (ideally on a yoga mat).

  • Wear clothing with good grip (avoid slippery fabrics).

  • Always tuck your chin slightly and engage your core to protect your neck and spine.

  • Avoid sharp pain, work within your comfort zone.

The videos include the following exercises:

  1. Cervical Spine Release

  2. Thoracic Spine Release

  3. Lumbar Spine + Rotation

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.

Lumbar Exercises (Motions Only)

SETUP: Lumbar Fulcrum Placement

  • Sit upright and place the fulcrum at your pelvis.

  • Slowly lie back over it.

  • Adjust the fulcrum so it rests just above the pelvis, near the last rib.

  • Key position: between the pelvis and ribcage, ideally aligned with the lower ribs.

  • Do not place the fulcrum too high or too low.

  • Maintain a slight posterior pelvic tilt and gently press your lower back into the fulcrum (this engages the core).

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.

Lumbar Exercises (Beginner)

Beginner Variation:

  • Knees should be bent, feet flat.

  • Arms at your sides.

  • Focus on breath and comfort.

The video includes the following :

  1. Basic March

  2. Frog Leg

  3. Core Curl

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.

Lumbar Exercises (Intermediate)

Intermediate Variation:

  • Straighten one leg at a time (keep the other bent).

  • Eventually, try to straighten both legs.

  • Arms at side.

The video includes the following :

  1. Unsupported March

  2. Frog Kick

  3. Core Curl with Rotation

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.

Lumbar Exercises (Advanced)

Advanced Variation:

  • Both legs straight and arms overhead.

  • Full spine extension stretch.

  • Ideal for more experienced users with flexible lumbar spines.

The video includes the following :

  1. Double March

  2. Scissor March

  3. Curl Twist

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.

Cervical Exercises (Motions Only)

SETUP: Cervical Fulcrum Placement

  • Note: Lumbar Fulcrum should be placed correctly.

  • Position Cervical Fulcrum so its:

    • Touching your shoulders (no gap).

    • Fully flat on the ground.

    • Head rests fully over the cervical fulcrum.

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.

Cervical Exercises (Beginner)

Beginner Variation:

  • Bend knees, feet flat.

  • Hands rest on thighs or at sides, shoulders gently. pulled down and back.

  • Rest and breathe.

The video includes the following :

  1. Cervical Extension

  2. Cervical Rotation

  3. Lateral Flexion

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.

Cervical Exercises (Intermediate)

Intermediate Variation:

  • Add chin tucks (5-10 reps, hold 3-5 secs).

  • Use goalpost arm position or alternate overhead arms.

  • Include gentle head turns side to side.

The video includes the following :

  1. Neck Extension + Single Knee Pull

  2. Neck Rotation with Knee Pull

  3. Lateral Flexion with Knee Pull

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.

Cervical Exercises (Advanced)

Advanced Variation:

  • Combine chin tucks, goalpost arms, arm lifts, and head rotations.

  • Integrated breath work.

  • Designed to enhance spinal awareness and mobility

The video includes the following :

  1. Neck Extension with Bridge

  2. Neck Rotation with Bridge

  3. Lateral Flexion with Bridge

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.

Fulcrum Modifications

  • Lie on a bed or on a bench if it’s too hard to get to the floor.

    • The firmer the surface, the better.

  • Use a towel instead of the lumbar fulcrum.

    • Lie on the fully rolled towel or use half a rolled towel.

  • If you experience sharp pain or dizziness, stop.

  • Make sure you are hydrated.

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.

Relaxation Exercise

Always end with this exercise

  • Simply lie on the fulcrum to stretch out and relax.

  • Start with 3 mins and max out at 20 mins.

  • At least 7-10 minutes is the goal

Reminders:

  • Adjust the lumbar fulcrum as needed for comfort under the last rib.

  • Keep the cervical fulcrum touching your shoulder.

  • Keep knees bent for back support, stretching out legs only sometimes for adjusting.

  • Can pair with a meditation app, we recommend Brain Tap.

➡️ Reminder: Detailed written instructions for each exercise are in this PDF.