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Exercises

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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Alexandra Health strives to bring leading healthcare professionals together in an integrated system to provide the best possible healthcare for the people of the Alexandra area and Central Otago surrounds.

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Exercises

Thoracic Spine Stretches

Scapula Stabilisation

Cervical Spine Stretches

Pelvic Stabilisation

Core – Roller

Core – Ball

Core – Mat Sidelying

Core – Mat Prone

Straight Leg Raise

Supine Bridge

Heel Slide

Core Leg Roll

Basic Core

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