Once the chiropractic assessment is complete, you will be advised of exercises and stretches that will help balance and coordinate muscles in the body. Below you will find Videos and PDFs of some of the more common exercises that are prescribed. Please take the time to read through the information and don’t hesitate to ask your chiropractor if you have any questions.
This exercise will help take the tension out of your shoulders and ‘turn-on’ the lower Trapezius muscles. It will help pull your shoulders back and make it easier to maintain good posture. This is great for people who sit at a desk all day.
Done for a few minutes every night, the towel roll helps relax the neck and supports it’s natural curve.
Used to correct faulty mechanics of the hip and lower back, the quadruped is aimed at isolating the gluteus maximus over the lumbar extensors during hip extension. In other words, this exercise is great at toning the buttocks while relieving tension in the lower back.
Sitting in a chair all day can lead to short and tight hip flexors which causes unnecessary load on the spine. This stretch will help you take the pressure down.
This exercise is aimed at re-establishing an active core. Core muscles often become under-active with sedentary lifestyles. Rehabilitation of the core muscles helps support the spine and is an integral part of recovering from any injury to the spine.
This exercise is aimed at further developing core activation and coordination. Be sure to maintain an active core during the exercise and be careful not to let your pelvis tilt.
Hip dysfunction, knee pain, foot pain and even spinal issues can arise from under-active Gluteus Medius muscles. The Clam exercise can help balance the muscles around the hip. Read the PDF for more information…
Inactivity of the VMO muscle has a big impact on the mechanics of the leg. Extending the knee through the last 15o of its range helps to activate this muscle and balance the knee. Read the PDF to find out more.
A simple stretch with a little extra to make sure the whole calf is stretched.
An oldie but a goodie, this favorite of P.E teachers around the world is great for opening out the hips.