EXERCISE

WELCOME

Click below for a quick welcome and overview from Dr. Paul Schones.

THE KEY 3

The Key 3 keeps your spine healthy through regular stretches, strengthening and postural exercises. It has three key components: flexibility, strength and alignment. 

FLEXIBILITY

Flexibility between each vertebral segment helps increase the health of the discs in our spine. It also causes the muscle and fascia tissue to be less stiff, keeping the spine healthy.

SPINE FIT

LOW BACK

ANCHOR

FOAM ROLLER

STRENGTH

Because we are made to move and be flexible, strength is required to maintain good alignment between each vertebra.

FOUR POINT SQUAT

SHOULDER BAND PULL APART

CORE FOUR

ALIGNMENT

When the spine is in alignment, there is little to no interference on the nervous system, which is an integral part of communication from your brain to the cells of your body.

POSTURE RESET

WALL CORRECTION

LUMBAR RESET

*DO NOT DO EXERCISES THAT CAUSE YOU PAIN OR DISCOMFORT. IF YOU EXPERIENCE ANY PAIN, STOP THE EXERCISES AND DISCUSS WITH YOUR DOCTOR.