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):
⚠️ If you experience any pain, discomfort, or dizziness while performing these exercises, stop immediately and consult your healthcare provider. These exercises are intended for general wellness and are not a substitute for medical advice or treatment. Please be sure to read our full disclaimer before beginning any new routine.
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:
Spine Flexion & Extension
Hip Lateral Flexion
Ear Lateral Flexion
Arm Lateral Flexion
Elbow Lateral Flexion
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:
Cervical Spine Release
Thoracic Spine Release
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 :
Basic March
Frog Leg
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 :
Unsupported March
Frog Kick
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 :
Double March
Scissor March
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 :
Cervical Extension
Cervical Rotation
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 :
Neck Extension + Single Knee Pull
Neck Rotation with Knee Pull
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 :
Neck Extension with Bridge
Neck Rotation with Bridge
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.