Exercises

Do these exercises on a firm surface such as the floor or a mat. Do not be alarmed if discomfort is noted during an exercise. If this pain is great, stop the exercise and consult your doctor/chiropractor before continuing.

These exercises are to be used in conjunction with your chiropractic care and should be discussed with your chiropractic physician before use.

Side Bending Neck Stretch: Sitting tall, grasp the edge of a chair with the hand of the side being stretched.  Gently draw your head directly to the opposite side with your other hand using a light pressure only.  Hold for 20-30 seconds, and then swap sides.

Forward Neck Stretch: With one or both hands behind your head, gently draw your head forward, flexing your neck.  A stretch may be felt down the back of the neck, and/or between the shoulder blades.  Hold for 20-30 seconds, and slowly return to a neutral starting position.

Neck Extension Strengthening: Start in a neutral, upright position.  With one or both hands behind your head, gently push your head backwards into your hand/s, not allowing any movement of the head. Gradually build tension and hold.  Hold for 5-10 seconds, and repeat 8-10 times in a set.  NB: This exercise can be performed similarly by pushing your head back into the headrest in a car (while stationary).

Mid-Back Reach: Sitting or standing, cup hands together and reach both arms out straight forward, rounding the mid-back.  Hold for 20-30 seconds, and slowly return to a neutral starting position.  Taking a deep breath in will increase this stretch.

Pec / Chest Stretch: Sitting or standing tall, stretch arms out sideways with palms facing forward.  Keeping elbow locked straight, bend wrists backwards and squeeze mid-back muscles together to bring arms further backwards.  Hold for 20-30 seconds, and slowly return to a neutral starting position.

Lower Back Rotation: Sitting upright in a firm backed chair, rotate your upper body around, looking over your shoulder.  Hold for 20-30 seconds, and slowly return to a neutral starting position.

Knee Across Chest / Gluteal Stretch: Sitting tall on floor or in a chair, bend one knee and cross foot over opposite leg.  Gently bring that knee across and towards the chest to feel a stretch in the hip and buttocks.  Hold for 20-30 seconds, and slowly return to a neutral starting position.

Lower Abdominal / Core Stability Exercise: Sitting tall, suck stomach in as if to be bringing your bellybutton inwards to touch your spine.  Hold this contraction for 5-10 seconds, and repeat 8-10 times in a set.  Also, this action can be performed during episodes of back pain when lifting, bending, getting in/out of a car or other activities as a 'bracing' technique.