My wife developed a VLT exercise just as most of you will. Assume the Perfect Pyramid (or Modified as if you choose) except instead of placing the hands on the side of the hips, place the hands on the TOP of the thighs. Use the elbows as a pivot point and push down with the hands while pushing upwards with the hips. (Fig. 17). While doing this exercise, move your hands down on the thighs three inches at a time as in the Perfect Pyramid. By arching the back and applying pressure you are doing a straineous and positive back exercise. This exercise can also result in a back adjustment.

I have also developed an additional technique for adjusting my neck when the need arises. By pulling my shoulders in toward my neck, and at the same time, pushing upward against the side of my head while rotating or rocking my head from side to side...against the pressure of the upward force of my shoulders, I can successfully self-manipulate and adjust my neck. (Fig. 18). This is an extremely beneficial exercise for me. Quite often the problems of the back are deceptive. What appears to originate in the middle back may have its actual origin in either the neck or the lower back. Conversely, problems that seem to originate in either the neck or the lower back may in actuality, stem in misalignment occuring elsewhere in the back. By developing controls that truly give you access to the entire back and neck, you will be more proficient in your efforts to locate correct and control ongoing back problems.