Francis Chiropractic Clinic

Chiropractic is a health and healing approach that utilizes your body's own inherent and natural recuperative powers. This holistic treatment method does not use drugs or surgery. It treats the CAUSE of the problem rather than just the symptom.



All exercises are done with a pause of one second at the end of each range.  These exercises are NOT hold exercises.  Start with 5 reps of each and no more that 2-3 minutes total daily.  As the exercises become part of your normal routine then you can increase your volume up to 20 repetitions.  This should take you no more than 8 minutes.  The 5th  exercise is the plank and that is a hold exercise.  Attempt to get to one minute.  As you get stronger, your hold time will get longer.

5 Rites

The 5 Rites include 1) Head Flexion and Extension, 2) Knee to Chest with Hamstring Stretch, 3) Bridge, 4) Table, 5) Upward Dog/Downward Dog, 6) Cat/Camel and 7) Plank .

Exercise 1: Head Flexion and Extension
View video


Exercise 2: Knee to Chest with Hamstring Stretch
View video




Exercise 3: (beginner) Bridge
Advanced: Hold 1 minute or do ten 5-second reps
View video


Exercise 3: Table
Advanced: Perform up to 20 reps with 30 second hold at the end of rep
View video




Exercise 4: Upward Dog/Downward Dog
View video




Exercise 4 (beginner): Cat and Camel
View video


Exercise 5: Plank
Advanced: Hold 1 minute
View video


Core Strength

Bridge: Hold 1 minute, or do ten 5-second reps

Hold 30-60 seconds.

Side Plank
Hold 30-60 seconds

Hold 60 seconds. Start with your arms by your side or near your head.

Up to 20 reps with a 30-60 second hold at the end of each rep.



Francis Chiropractic   1005 Eastern Ave.   Plymouth, WI 53073