Strengthening your back, shoulders, and legs will reduce the likelihood of back injury and strengthen your spine to avoid unnecessary strain. Stretching can relieve pain in some cases.

Here are exercises we recommend:

Strengthen your back and prevent injury with these exercises and stretching techniques.


Scapula Position Exercise

This exercise strengthens your shoulder and your core, and helps to correct bad posture. Scapula strength and mobility helps to avoid injury. Good one if you play tennis!

Banded Squat

Good Morning Exercise

A gentle lower back and hamstring stretch. A movement suitable for a morning warm up (hence the name), particularly for those with chronic back injuries.

A pelvic and spinal stabilising and strengthening exercise to help reduce the recurrence of lower back pain.

 

Deep Neck Flexor Exercise

Neck strengthening and mobilising to reduce pain and prevent reoccurrence. Good one for those who feel their neck “seize up”.

Rotator Cuff Exercise

A great one if you experience problems with your shoulder. This exercise strengthens the shoulder and helps to regain normal posture. It will help to prevent further pain in the area.

Hip Lift Exercise

A pelvic exercise to strengthen your core and glutes. Both these muscle groups help to support your lower back. Keeping them strong will prevent injury.

 

Trap Stretch

This upper trapezius stretch is great for times when you slouch, the shoulders drop froward and this results in tightness in those muscles.

Rhomboid Stretch

Dr. Shelley demonstrates here how you can relieve discomfort with this simple stretch. This is great for those who have been sitting for too long or feel tension between your shoulder blades.

Neck Mobility Stretch

Here Shelley demonstrates a neck mobility stretch, this exercise is helpful for patients experiencing a stiff or tight neck with limited movement, sore neck muscles.

 

Calf Strengthening

Dr Shelley goes through calf strengthening exercises which are especially important for strengthening your ankles.

Hip Strengthening Exercise

This is perfect for general fitness to feel the muscles work hard, as well as a specific hip mobility and strengthening exercise to help reduce the occurrence of hip and pelvic problems between your treatments with us.

Chair Squat

The chair squat is great for beginners and can be done during the time the kettle boils. It works the front of the legs, the back of the legs, your backside, and also engages your core.

 

Seated Piriformis Stretch

Sore lower back working from home, sciatcia, leg pain. The piriformis stretch is about to become your best friend.

Just Breathe Yoga with Tracy

A gentle flow to awaken and restore your body and mind. Perfect to start the weekend at a leisurely pace or to wind down at the end of the day.

Hip Lift At Home Exercise

Dr. Russell shares with you a quick hip lift exercise to give your hammies a much-needed stretch!

Sukha Yoga Class With Lara

Lara from Sukha Yoga has a special treat for us. A beautiful Yoga class filmed just for you.

 

Simple Stretch for Frozen Shoulder

Jasmine demonstrates a great shoulder stretch for those suffering with frozen shoulder.

Bowen Therapy Pelvic Exercise

Watch as Jasmine demonstrates a Bowen Therapy Pelvic Exercise.

Hip Opening Stretch

Dr Rory demonstrates an easy hip opening stretch. This is a great one for those who are sitting a lot during their day.

 
 
 

Are you experiencing an issue with your neck or back? We’re a South of Perth chiro with an experienced and dedicated team. Call us now on (08) 9455 2959 to book an appointment.