Your Recovery Doesn't Stop When You Leave the Office
This resource center is where your care continues — exercise videos, stretching guides, product recommendations, and handouts curated by Dr. Horak, available exclusively to Horak Chiropractic patients.
Curated by Dr. Horak. Nothing else.
Everything in this library is chosen or created based on what actually helps patients between visits. No generic wellness content, no outside advertising — just the specific tools we point to in the treatment room, organized so you can find them when you need them.
A short morning stretch sequence you can do before you even get out of bed, plus a proper-ergonomics checklist for anyone who spends the day at a desk — screen height, elbow support, chair positioning, and reminders to stand and move every 20 minutes.
Morning Stretches & Desk Setup
Six gentle, pregnancy-safe stretches — Four Point Stretch, Superman Stretch, Single Leg Raise, Prone Knee Hover, Plank, and Double Leg Bridge — each with clear step-by-step instructions to support core and pelvic stability throughout pregnancy. A natural companion piece to the Pregnancy Chiropractic page.
Pregnancy Stretches
Not sure which one to reach for? This quick guide breaks down when to use ice (fresh injuries, swelling, migraines) versus heat (tight muscles, stiff joints, tension headaches) — plus safety tips for each.
Ice vs. Heat: Which One Should You Use?
Small daily habits add up — how you sit, lift, drive, and sleep either support your adjustments or work against them. This handout covers proper lifting technique (bend the knees, not the back), how to set up your desk chair and car seat, the best sleeping positions for spinal support, and safe icing instructions you can use at home between visits.
Everyday Posture, Lifting & Sleeping Habits
A stage-by-stage look at what your child's spine and nervous system are doing at each age. Covers tummy time and newborn spinal checks for infants, ear infections and constipation in toddlers, and backpack posture and injury resilience for school-age kids — with practical tips for each stage.
Growing Spines: A Guide for Infants, Toddlers & Kids
A reference chart mapping each vertebra to the body systems and nerves it serves, along with the common symptoms that can show up when that area is under stress — from headaches and sinus issues at the top of the spine down to sciatica and lower back pain near the base. Great for patients who want to understand the "why" behind their care plan.
Chart of Effects of Spinal Misalignments
A parent-friendly explanation of why the spine matters so early in life — how the nervous system connects to every organ and function in the body, plus healthy-kid basics (nutrition, sleep, movement) and the physical, chemical, and emotional stressors that can affect a child's spine, from walkers and falls to overmedication and emotional wellbeing.
Why Kids Benefit from Chiropractic Care
Frequently Asked Questions
What kinds of exercises does a chiropractor recommend for lower back pain?
The exercises Dr. Horak recommends vary by condition, but most lower back programs focus on gentle core activation, hip flexor stretching, and lumbar mobility work. The resource center includes video demonstrations so you can follow along at home with correct form.
What pillow does a chiropractor recommend for neck pain?
Pillow choice depends on your sleep position and the nature of your neck issue. Dr. Horak's product recommendations in the resource center include cervical support pillows with notes on who each one is best suited for — side sleepers, back sleepers, and those recovering from specific injuries.
Are the exercise videos safe to do on my own?
Yes — every video in the library is selected or recorded with patient self-care in mind. That said, if you're unsure whether a particular exercise is right for your condition, reach out to us before starting. We'd rather you ask first.
How do I get access to the resource center?
The library is available to active Horak Chiropractic patients. If you're a current patient and need your login, contact our office and we'll get you set up. If you're not yet a patient, booking an appointment is the first step.
Does the resource center include handouts I can print?
Yes. The library includes printable patient handouts covering common conditions, home care instructions, and post-adjustment guidance. These are the same materials Dr. Horak references during your visits.
Ready to Book Your First Appointment?
We see patients of all ages and at every stage of life, from infants to expectant moms to adults managing chronic pain. If you have questions before you schedule, call or text us at (402) 904-7179 — we're happy to help you figure out whether we're the right fit.
