Exercise Routines Archive

Exercise should be varied and incorporate full range of movement all joints and muscles, not just focussed on major muscle groups such as biceps or quadriceps.

The Swiss Ball is ideal for this purpose. Remember, it is the masses of small muscles between each vertebrae and throughout the torso that ultimately define a strong, durable and healthy back.

The following exercises are aimed at improving core stability. Regaining strength, flexibility and control. Swimming, yoga and pilates are also great for enhancing core stability. There are also exercise regimes for the neck and shoulders and other general mobilisation and stretches.

Some exercises shown use the “Swiss-Ball”. These balls are available at sport stores or directly through us at Shirley Rd Chiropractic. Importantly be sure to obtain a ball that has a “Burst-Proof” rating.

While it is easy to say one must remain active, it can be very disheartening, and even contraindicated, when someone has pain. The following exercise plans are only for people that have cleared their ability to do them with their chiropractor or doctor.

Exercise Routines Files

Download mobilisation-and-flexibility-for-the-low-back.pdf

Mobilisation and Flexibility for the Low Back Updated on 27 March 2012

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  • Good for improving general range of motion of the low back and leg muscles.

Download low-back-core-stability.pdf

Low Back Core Stability Updated on 27 March 2012

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  • Now it’s time to tune up the muscles that hold the back and front together!

Download neck-shoulders.pdf

Neck and Shoulders Updated on 27 March 2012

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  • General range of motion to improve neck function in the workplace.

Download shoulder-mob-and-strength.pdf

Shoulder Mobilisation and Strength Updated on 27 March 2012

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  • Improve shoulder range of motion and strength of the rotator cuff muscle group.

Download ball-exercises-basic.pdf

Ball Exercises - Basic Updated on 27 March 2012

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  • Improve your balance and activate your core muscle groups.

Download ball-exercises-advanced.pdf

Ball Exercises - Advanced Updated on 27 March 2012

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  • Try these once you have mastered the more basic ball exercises.

Download pregnancy.pdf

Pregnancy 1 Updated on 27 March 2012

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  • Keep mobile during pregnancy with these simple exercises.

Download pregnancy2.pdf

Pregnancy 2 Updated on 27 March 2012

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  • Stay toned and mobile during pregnancy.