Exercise Portal

Welcome to the Mountain Movement Chiropractic Exercise Portal — your home for clear, easy-to-follow rehab exercises prescribed by Dr. Zach Hansen. Each video below includes simple instructions, common mistakes to avoid, and the exact cues we use in the clinic to help you move better and recover faster.

Whether you're working on low back pain, neck tension, hip mobility, sciatica relief, or shoulder stability, this page allows you to review your exercises anytime, anywhere. Just click the exercise you were assigned during your visit to see a full description and an embedded demonstration video.

These exercises are part of the movement-based approach we take at Mountain Movement Chiropractic in Spearfish, SD to support long-term strength, mobility, and confident movement between visits.

Select your exercise below to get started.

- Mobility (Stretches)
• 12/11/25
Knees to Chest | McKenzie Flexion for Low Back Relief

Supine knees to chest is an easy flexion mobility exercise that helps reduce low back stiffness and restore smooth movement. Follow along as Dr. Zach Hansen demonstrates proper form, breathing, and common mistakes to avoid.
- Mobility (Stretches)
• 12/11/25
Standing Toe Touches | McKenzie Standing Flexion for Low Back Mobility

McKenzie standing toe touches are an effective way to restore forward bending tolerance and reduce low back stiffness. Follow along as Dr. Zach Hansen demonstrates proper form, pacing, and common mistakes to avoid.
- Mobility (Stretches)
• 12/11/25
Seated Chair Reaches | McKenzie Seated Flexion for Low Back Mobility

Forward chair reaches are an effective seated flexion exercise for reducing low back stiffness and restoring clean spinal movement. Follow along as Dr. Zach Hansen demonstrates proper form, breathing, and common mistakes to avoid.
- Mobility (Stretches)
• 12/11/25
Sphinx Pose for Lumbar Extension (McKenzie Prone on Elbows) | Low Back Pain Exercise

The sphinx stretch, also known as the McKenzie prone-on-elbows extension, is a gentle way to improve extension tolerance and reduce sciatica symptoms. Follow along as Dr. Zach Hansen demonstrates proper form, breathing, and mistakes to avoid.
- Mobility (Stretches)
• 12/11/25
Cobra Stretch (McKenzie Extensions) | Lumbar Extension for Low Back Pain Relief

The cobra stretch, or McKenzie extension, is one of the most effective exercises for relieving sciatica and disc-related low back pain. Follow along as Dr. Zach Hansen demonstrates proper form, breathing, and progression.
- Mobility (Stretches)
• 12/10/25
Supine Anterior Hip Stretch | Hip Flexor & Hip Capsule Mobility

The supine anterior hip stretch is an effective way to release tight hip flexors and reduce low back tension. Follow along as Dr. Zach Hansen demonstrates proper setup, breathing, and common mistakes to avoid.
- Mobility (Stretches)
• 12/10/25
Half-Kneeling Hip Flexor Stretch | Psoas Mobility & Anterior Hip Relief

The half-kneeling hip flexor stretch is one of the best ways to loosen tight hip flexors and reduce low back tension. Follow along as Dr. Zach Hansen demonstrates how to target the psoas with proper form, core control, and clean mechanics.
- Mobility (Stretches)
• 12/10/25
Captain Morgan Stretch | Hip Flexor & Anterior Hip Mobility

The Captain Morgan stretch is a great way to open the hips, reduce low back stiffness, and improve rotational control. Follow along as Dr. Zach Hansen demonstrates proper setup, breathing, and common mistakes to avoid.
- Mobility (Stretches)
• 12/10/25
Open Book Stretch for Thoracic Mobility | Upper Back & Neck Pain Relief

The Open Book stretch is one of the best ways to improve thoracic mobility and reduce upper back tightness. Follow along as Dr. Zach Hansen demonstrates how to open up the mid-back and restore smooth, pain-free rotation.
- Mobility (Stretches)
• 12/10/25
Windshield Wipers for Lumbar Mobility | Low Back Pain Relief Exercise

Windshield wipers are one of the simplest ways to restore low back mobility. Use this gentle rotation drill to reduce stiffness, improve movement, and support your care plan at Mountain Movement Chiropractic in Spearfish, SD.