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.

We also have a Youtube channel with many more educational videos describing the most common conditions presenting to our office and more exercises.


Educational videos


Exercise Types


Neck and shoulders



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.

Neck Towel Roll

Done for a few minutes every night, the towel roll helps relax the neck and supports it’s natural curve.

Suboccipital Release

Help release sore and tight muscles at the top of the neck.

Thoracic Towel Roll

Relieve sore and stiff mid-back by lying over a towel roll.

Lower back

Quadruped I

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.

Glute Bridge

A great follow-on from the Quadruped, the Glute Bridge provides a bit more of a challenge and variety. Read the PDF to learn more…

Hip Flexor Stretch

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.

Core activation

Dead Bug I

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.

Dead Bug II

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.

Belly Breathing

Learning to engage your diaphragm while breathing is one of the best things you can do for your health. Read the PDF to find out more….

The Plank

The Plank

This is a great exercise for developing core strength and endurance.

Spine movers

Cat Camel

The Cat Camel is great for relieving a tired, sore and stiff back. Get the spine moving with this exercise and feel the benefits straight away. Work with your breathing get happy!

Spinal Twist

Breath, twist and enjoy.

Lower limbs and hips

The Clam ~Glute Med~

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…

Knee Extensions ~VMO~

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.

Hamstring Stretch

Two different poses to stretch the belly and the ends of the muscle.

Calf Stretch

A simple stretch with a little extra to make sure the whole calf is stretched.

Glute Max and Piriformis Stretch

An oldie but a goodie, this favorite of P.E teachers around the world is great for opening out the hips.