Stretches & Exercises


This archive contains videos on stretching and exercises to improve wellness by Drs Ben Buck, Kyle Buck, and Amber Buck, as well as former owners/chiropractors Dr. Jay Breitlow and Dr. Christina Breitlow. 

Kettlebell Deadlift for Hips, Core, Lower Back

In this video, Dr. Ben demonstrates how to perform a Kettlebell Deadlift – an exercise that is helpful for training core, hip, and lower back stability and strength.

How to: Nerve Gliding Exercises for Neural Tension

Dr. Ben demonstrates three nerve gliding exercises to help with neural tension in the shoulders, arms, hands, neck, wrists, and through the spine and legs.

Dynamic Plank

In this video Dr. Ben demonstrates the Dynamic Plank series, which is a rotational plank exercise for core strength and stability.

Split Squat

In this video, Dr. Ben demonstrates the split squat, which targets the lateral gluteal muscles and core muscles for stability and flexibility of the hip flexors.

Wall Bug Core Exercise

Dr. Ben and Dr. Amber demonstrate the Wall Bug, a core exercise that focuses on stabilization and strengthening of the core muscles for low back pain relief and general stability.

Lower Back Exercise for Stability and Pain Relief

In this video, Dr. Ben Buck of New Leaf Chiropractic demonstrates back exercises to help with stability, tension, and pain relief.

Neck Exercise for Tension, Headaches, Stability Improvement

In this video, Dr. Ben Buck of New Leaf Chiropractic demonstrates an easy neck exercise to help with posture correction, tension, and pain relief.

How to Do a Plank: Proper Form for Core Strength and Stability

In this video, Dr. Ben Buck of New Leaf Chiropractic discusses the proper form for a plank from basic level to advanced (and more exciting) plank variations – for core strength and stability.

Kung Fu Wrists – Wrist Pain Relief and Mobility

In this video, Dr. Ben demonstrates Kung Fu Wrists, an exercise intended to improve wrist and finger pain and stiffness.

Hip Strength and Stability Exercise – Hip Airplane

In this video Dr. Kyle demonstrates the hip airplane exercise, intended to improve hip strength and stability. This can help improve hip pain, knee pain, and running injuries.

Ankle Mobility Exercise

In this video, Dr. Kyle demonstrates an ankle mobility exercise featuring a basic strap. This exercise is intended to improve foot, ankle, knee, and hip pain, and can also be effective for shin splints and overuse injuries such as runner’s knee.

Shoulder/Neck Exercise for Mobility

In this video, Dr. Ben and Dr. Kyle demonstrate the supine overhead reach exercise, intended to relieve aching pain and stiffness while improving mobility and range of motion.

Neck Exercise – Cervical Overcorrection

In this video, Dr. Ben demonstrates the cervical overcorrection exercise, intended to and decrease pain and stiffness while improving mobility and posture.





Foot Strength and Stability Exercise

In this video Dr. Kyle demonstrates the Small Foot exercise, an exercise intended to improve strength and stability in the foot. This can be helpful for soft tissue foot injuries including running injuries, and plantar fasciosis.

Core and Pelvic Floor Stability – For Men and Women

Longmont Chiropractors Dr. Christina Hunter, and Drs Kyle & Ben Buck talk about how a strong pelvic floor can help with core strength, low back flexibility/strength, and overall better health for your spine.

Stretches for Numbness/Tingling in Hands 

The nerve roots in the area of the neck are responsible for carrying signals between the brain and the upper body, including the neck, arms, chest, upper back and shoulders. When one of the cervical nerve roots becomes compressed, it has trouble transmitting those signals. Try these stretches to help alleviate tingling in the hands. 

Foam Rolling Stretches 

Foam rolling can be used to help tightness the back, legs and other areas. Here’s a few ways to use it and how it works. 

Carpal Tunnel Stretches

Carpal Tunnel Syndrome, named from the carpal bones in the wrist that form a tunnel around the nerve leading to the hand, is an injury usually caused by repetitive movements that result in swelling around the tendons and pinching of the nerve, causing painful tingling, lack of muscle strength and control in the hand, and pain shooting from the hand up to the shoulder. Try these stretches to help with Carpal Tunnel Pain.

Core Strength 

Your core strength plays an integral part in maintaining adjustments and overall decreasing low back pain. Find out which exercises are going to be of most benefit and how to do them safely. 

Knee Pain Stretches 

Knee pain can be caused by many things. One factor of knee pain is tight leg muscles. Here, your local Longmont Chiropractor, Dr Jay Breitlow, shows how to use a foam roller and a lacrosse ball along with stretches to help naturally relieve knee pain. 

Gentle Prenatal Stretches

Pregnancy is a time where your body goes through lots of changes. Often this can result in experiencing symptoms like aching in the low back and hips. Certified prenatal Chiropractor, Dr Christina Breitlow, shows a few easy stretches to do at home, in addition to chiropractic, to help alleviate some common pregnancy ailments. 

Forward Head Posture 

Rounded shoulders, head coming forward and a hump in the back are symptoms that are all too common in our society due to use of cell phones and computers. Thankfully, you don’t need to get hunched over and rounded as you age. Longmont Chiropractor demonstrates easy exercises you can do every day to strengthen your neck muscles and help your head come

Low Back Stretches 

At some point, nearly everyone will experience low back pain. Here Dr Jay shows a few stretches and exercises to help. Back pain can often be decreased with the help of a foam roller and a few good stretches!

More Low Back Stretches

We’ve had many requests for low back stretches. These exercises don’t require any additional equipment and can be done at any time, any where. 

Dizziness and Vertigo

Repositioning ear crystals with this simple at-home move can help dizziness and feelings of vertigo. This maneuver can be done at home, with a partner, or right here in our office!

Foot Pain Stretches

There are many tendons that run along the top of your foot. These can often be the culprit of pain on the top of your foot. Dr Jay demonstrates some quick stretches to help with foot pain.

High Intensity 16 Minute Workout

So you only have 16 minutes you say and there is no way you can get a good workout in. #False. According to Japanese researcher Dr. Izumi Tabata the absolute most efficient workout you could do beating longer distance (cardio) workouts is this 16 minute burner.

The “Tabata” is well known in most crossfit communities and scalable to all abilities as there’s an infinite permutation of variables you can add/delete

Stretches to keep you Running

We have been getting a lot of people running recently and having knee pain. Which could also manifest in the hips or thighs. Here’s appropriate stretches to keep you on your feet and loving your running ?‍♀️ ?

Includes: quads, hammies, IT band, Knees and hips.

Equipment: Ideally a hard ball and/or foam roller

21 Ways to Improve Your Sleep (And Get Some Zzz’s)

Do you suffer from poor sleep? Surprisingly, many people do!

In this video, Dr. Jay of New Leaf Chiropractic shares 21 tips to improve your sleep so you can get some Zzzz’s.

Sleep is essential to repair the brain, allow the nervous system to replenish. Learn how to get better sleep today.

Upper back stretches

In this video, Longmont Chiropractic Drs. Jay and Dr Christina Breitlow give u 8 tips to help with mid and upper back pain. Easy to do and may look a little like a few yoga poses – probably ur poses are better than Dr Jay’s Eagle attempts!

10 Foods to Boost your immune system

Are u looking to get your body at its best? Look to these 10 easily and almost always available foods to get your body fighting viruses all day – 365!