As you begin to move away from pain and toward preventative care, your chiropractor will instruct you to do some exercises. These exercises are often called rehabilitation exercises. Below we have pictures to demonstrate some of the more common exercises prescribed at our clinic. Please do not attempt these exercises unless you have been instructed properly by your chiropracor or doctor, as doing them at the wrong time or with emphasis on incorrect muscle groups may cause more harm than good.

Standing Side Glide

Activate abdominal muscles, slowly move hips away from the wall, and then back in toward the wall. Move slowly, make the movement smooth.

Side Bridge

This is a more advanced exercise for activation of quadratus lumborum and abdminal internal obliques (core stability!!). Keep elbow at 90 degrees, arm straight down. activate abdominals, lift the whole body away from the ground and hold for 20 seconds.

Bridge Exercise

Activate abdominal muscles, activate gluts, slowly move hips away from the floor, hold for 5 seconds , lower slowly. Move slowly, make the movement smooth, ensure you keep a straight spine.

Bridge Exercise with Step Out

Maintain a neutral pelvic position as you slowly step one leg out. Maintain abdominal and glut activation but try not to increase hamstring activation.

Cat and Camel Exercise

Slowly move your spine up and down, maintain neutral neck posture, using lowest part of the back. Try to concentrate on moving each segment of the spine, from the lowest up to the middle. It might be easiest to concentrate on moving the pelvis first, picture tucking the tail and then making a fat belly.... slowly. The key to this exercise is control. It is not a stretch exercise.

Plank Exercise

Activate abdominal muscles. Hold horizontal body position for 30 seconds. Maintain a straight spine for the entire length of the exercise. Do 10 if you can.