Exercises

Exercises
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Stirling Chiropractic Corrective Exercises(200 kB PDF document)
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Exercise 1: Knees to Chest
Lie on your back. Bend both knees and put a hand on each. Pull your knees to your chest and hold for approximately 15 seconds. Relax out to arms length. Do 3 repetitions. Repeat 1-2 times per day.
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Exercise 2: Sacro-Iliac Motion
Lie flat on your back, bend one knee and gently roll it over your straight leg, tucking your toes behind your knee. Use the hand on the straight leg to hold it there for 15 seconds. Make sure your shoulder remains flat on the floor, and it is only the pelvis that rotates. Repeat procedure for other side. Do 3 repetitions. Repeat 1-2 times per day.
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Exercise 3: Buttock (Piriformis) Stretch
Sit upright in a straight back chair and place the heel of one leg (a) on the knee of the other leg (b). Grasp the knee of leg (a) with both hands and pull it towards the opposite shoulder (the arm on the side you are pulling your knee towards should do most of the work). This exercise could also be done lying on your back. Hold this stretch for 15 seconds and return to the beginning. Do 3 repetitions. Repeat 1-2 times per day.
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Exercise 4: Supine Hamstring Stretch
Lying on back and support thigh behind knee, pull leg towards chest then slowly straighten knee until a stretch is felt in back of thigh. Hold for 15 seconds. Do 3 repetitions. Repeat 1-2 times per day.
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Exercise 5: Trunk Arching
Kneel on all fours on the floor. Arch your back and drop your head, then slowly drop your abdomen and raise your head. Do 3 repetitions. Repeat 1-2 times per day.
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Exercise 6: Stretching Hip Flexors and Anterior Thigh Muscles
Place knee of side to be stretched on floor. Place foot of other leg in front of you pointing straight ahead with knee bent to approximately 90°. Clasp hands behind you. Slowly push pelvis forward while gently leaning upper body back. Hold for 15 seconds. Do 3 repetitions. Repeat 1-2 times per day.
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Exercise 7: Isometric Abdominal Muscle
(a) Lying on your back, make sure your head is supported by a pillow. Bend your knees to 90º and your hips to 90º. Apply pressure slowly by pushing your hands into your knees without changing your knee position or angle. Hold for 5 seconds, then gently relax. Do 2-3 sets of 10 repetitions per set.
(b) Oblique Abdominals: same set up as above, except this time put both hands on one knee and apply gentle resistance for 5 seconds. Do 2-3 sets, 10 repetitions per set.
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Exercise 8: Abdominal Curl
A basic exercise to help the abdominal musculature. Lie on the floor with the knees bent, feet flat on the floor, and always rest your head on a small pillow between repetitions. With your hands crossed on your chest, slowly raise your head and shoulders as one unit, making sure the lower tip of the shoulder blade stays on the ground. Hold briefly and then slowly return to normal position. Do 2-3 sets, 10-15 repetitions per set.
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Exercise 9: Obliques Side Bridge
i) Lying on your side with legs one in front of the other. Get up onto your elbow (hand stays on ground as well). Slowly lift torso up so that you are supported from your arm and your knees. Hold for 5 seconds. Do 2-3 sets, 10 repetitions in each set.
ii) As above except only feet and arm remain on ground.
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Exercise 10: Pelvic Floor
Standing upright contract your buttock muscles (pushing them together) and try to "push" your pelvis forward. At the same time contract the muscles you would use to stop urinating midstream and hold for 5-10seconds. Do 10 repetitions.
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Exercise 11: Lower Back Bridge
i) Lie on floor with your knees bent. Slowly raise your buttocks and back off the floor (shoulders stay flat) until your torso is in line with your knees - hold for 10 seconds, then slowly lower down. Do 2-3 sets, 10 repetitions per set.
ii) Same as above, except when you get your back up - slowly extend one leg until it is in line with your chest and thighs.
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Exercise 12: Erector Spinae Strengthening
Lie on your stomach with your arms outstretched in front of you. Lift your right arm 5cm off the ground and at the same time lift your left leg (keep knee straight) 5cm off the ground. While doing this, now stretch arm and leg lengthways. Hold for 5-10 seconds, then repeat opposite sides. Do 2-3 sets, 10 repetitions per set.
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Exercise 13: Neck Mobility Exercise
This exercise involves simply putting the neck through its full range of movement - can be done sitting or standing - at any time of the day. Bend your head forward as far as possible, bend it back as far as possible, turn it as far left and then right as possible, then put your left ear toward your left shoulder, right ear to right shoulder. Now repeat the sequence.
AT ALL TIMES DO THIS EXERCISE SLOWLY AND GENTLY, ATTEMPTING TO PUT IT TO THE EXTREMES OF MOVEMENT.
* Never roll the neck.
Note:- For extra stretch with the side tilting, while seated, anchor your hand to the chair on the side opposite to head movement.
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Exercise 14: Neck Strengthening Exercises
Do sitting and with gentle resistance only.
a) Hold your forehead in the palm of your hand - push your head against the resistance of your hand for 5 seconds - relax. Do 10 repetitions. Repeat 2-3 times per day.
b) Hold the back of your head in the palm of your hands - push your head backwards against the resistance of your hand for 5 seconds - relax. Do 10 repetitions.
c) Hold the left side of your head in the palm of your hand - push your head left against the resistance of your hand for 10 seconds - relax. Repeat for the right. Do 10 repetitions.
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Exercise 15: Rhomboid Strengthening
Standing or sitting (especially if you work at a desk), gently squeeze shoulder blades together and down towards buttocks. Hold for 15 seconds. Do 3 repetitions.
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Exercise 16: Rhomboids Stretch
Standing or sitting, interlace your fingers in front of you. Push your hands towards the floor, arching your upper back at the same time and roll your shoulders forward. Hold for 15 seconds. Do 3 repetitions.
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Exercise 17: Stretching of Anterior Shoulder and Pectoral Muscles
Stand facing corner between walls, arms bent at waist level and palms on walls. Lean forward into corner and hold for 15 seconds. Move your hands a little further up the wall after each stretch until arms are fully elevated. Repeat 3 times.
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Exercise 18: Pectoral Muscle Stretch
Face body against the wall, place one hand out along the the wall at shoulder height, palm facing wall. Turn body away and hold for 10-15 seconds. Repeat 3 times. Repeat other side.
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Exercise 19: Groin Stretch
a) Lying on back put one ankle on top of the other knee. Gently apply pressure on bent knee so as to feel a stretch in the hip and groin. Hold stretch for 15 seconds. Do 3 repetitions. Repeat other side.
b) For a more advanced stretch, sit up, bend both knees so as the soles of both feet face each other. Pull ankles towards buttocks, keep back straight and apply pressure onto the knees with the elbows so as to push the knees away. Hold for 15 seconds. Do 3 repetitions.
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Exercise 20: Quadricep Stretch
Stand up and be ready to support the body with one hand. Bend knee and pull ankle up towards buttock as far as possible. Hold for 15 seconds. Do 3 repetitions. Repeat other side.
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Exercise 21: Calf and Achilles Stretch
i) While standing place both hands on a stable wall at level with shoulders while feet are comfortably apart, one foot in front of the other. Keep back leg straight with heel on ground. Bend the front knee. Push into wall and hold for 15 seconds. Do 3 repetitions.
ii) Use same position as above but bend the back leg this time still be mindful to keep heel on the ground. Swap feet and stretch other leg. Hold for 15 seconds. Do 3 repetitions.