It is very important that before performing any of the below recommended exercises, that you seek the approval and guidance of your Doctor or Physiotherapist. The illustrations below are purely as guidelines for those undertaking such exercise under instructions and we take no responsibility for anyone who tries to replicate these activities without instruction or guidance from one of our Doctors or Physiotherapists
Your Chiropractor or your Physiotherapist will recommend correct exercises at the appropriate time. Click on the correct PDF below to download the full exercises advised by your Chiropractor or Physiotherapist.
CORE STRENGTHENING EXERCISES
Strengthening your core muscles can be an essential part of your rehabilitation. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.
Download the PDF on Core Exercises for beginners (500 Kb)
Download PDF on Intermediate Core Exercises (537 Kb)
Download PDF on Advanced Core Exercises (414 Kb)
NECK AND POSTURAL REHABILITATION EXERCISES
Poor neck posture leads to a Forward Head Position which is one of the most common causes of neck, shoulder tension and pain. A great way to start correcting poor neck posture is neck exercises, which are designed to help gain control over postural neck muscles which become tense and weak over time.
Download PDF on Neck and Postural Exercises (487 Kb)
LOWER BACK STRENGTHENING EXERCISES
Strengthening your back is one of the most important ways you can prevent lower back pain and injury reoccurring, these exercises if done regularly can help restore the strength of your back and a gradual return to everyday activities.
Download PDF on Lower Back Exercises (709 Kb)
HIP, KNEE AND THIGH REHABILITATION EXERCISES
Depending on the kind of injury or pain you may have, your doctor or physiotherapist may ask you to work on strengthening your thigh muscles. These gentle exercises are design to strengthen the hip, knee and thigh muscles. Remember not to over stretch, it could cause muscle strain.
Down PDF on Hip, Knee and Thigh Exercises (401 Kb)
ANKLE AND FOOT EXERCISES
Strong ankles are important in preventing ankle sprains, strains, and fractures. The following exercises are useful in improving the range of motion of your ankle, enhance lower leg circulation and promote good flexibility and strength of the foot ankle.