Home care

 

Exercises and procedures to support your care plan

Results are always faster when we work as a team! Back up the treatment you receive in the clinic with the home exercises prescribed specifically for you. This resource is designed to give you clear instructions on how to do your exercises correctly at home. Many patients report a sense of empowerment and control over their own body when they know that there are things they can do to help themselves, other than pop pills.

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Posture

Wall Exercise

Lower Back

stretches

Glutes

Hamstrings

Flank Muscles (Quadratus Lumborum and Erector Spine)







Strengthening

Quadruped

Back Raise

Crunch

Side Bridge

Bracing






Mid - Upper Back

Stretching

Extension

Rotation

Strengthening

Extension

Hip Rehab

Stretching

Extension

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External Rotation
Internal Rotation



Foam Rolling

Foam Rolling 101

Neck

Neck stretches

Basic Neck Stretches

Chin Retraction

Neck Strengthening

4 Way Headlift


Shoulder Rehab

Rotator Cuff

This is the time honoured technique

Scapular Retraction

Don’t like manual adjustments? Uncomfortable with the sounds.

Joint Centration

As your posture changes, your spinal curves can alter, leading to a range of di

Wrist / Elbow Rehab

Stretches

Knee Rehab

Ankle Rehab

Mobility

Stability

Lax Ball

LAX Ball 101

13 Great Points to Release.