Exercises
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Thoracic Spine Stretches
A tight thoracic spine can cause limited range of motion for the shoulders with accompanying pain between the shoulder blades, and posture issues. This can also result in the dead arm feeling at night. This stretch will help resolve these issues.
Scapula Stabilisation
Scapula stabilisation is an exercise aimed to strengthen the serratus anterior and rhomboid muscles which keep your scapula flat against your ribcage and to stop the scapula from ‘winging out’.
Cervical Spine Stretches
Your cervical spine is the upper part of your vertebra and this exercise basically stretches out your neck to gain more range of movement in your spine and muscles.
Pelvic Stabilisation
This exercise targets the group of muscles involved in keeping pelvic, core and hip stability. Pelvic instability or weakness can cause several problems such spinal alignment, leg length imbalance, and posture.
Core – Roller
This exercise will help strengthen abdominals to help stabilise the core. This takes the pressure of tight backs and decreases back pain.
Core – Ball
This exercise will help strengthen abdominals to help stabilise the core. This takes the pressure of tight backs and decreases back pain.
Core – Mat Sidelying
This exercise will help strengthen abdominals to help stabilise the core. This takes the pressure of tight backs and decreases back pain.
Core – Mat Prone
This exercise will help strengthen abdominals to help stabilise the core. This takes the pressure of tight backs and decreases back pain
Straight Leg Raise
This is a test your Physiotherapist may do to test mechanical movement of the neurological tissues in your lumber spine. As an exercise it’s teaching your core to stabilise your hips and your pelvis.
Supine Bridge
This exercise can work on both lumber stability and hip extension as well as a glute activation exercise.
Heel Slide
This easy exercise is advised after knee replacements and in cases where the need is to increase the range of movement of the knee joint.
Core Leg Roll
Activating the pelvic floor and deep abdominal muscles is necessary for any pelvic instability and weakness.
Basic Core
This exercise will help strengthen abdominals to help stabilise the core. This takes the pressure of tight backs and decreases back pain.
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