GOOD FOR:

  • Strengthening your core back muscles
  • Reducing inflammatory pain
  • Improving blood and lymphatic flow to your spine

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Dorsal Arch
  • Place both hands underneath your buttocks and assume a slumped position.
  • Sit upright and pull your shoulders backwards until you experience a stretch that is not causing too much discomfort.
  • Take a deep breath and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat exercise 2 – 3 times.
  • For best results:
  • Repeat this routine 3 – 5 times a week.
  • Combine these exercises with our Back Spasm Stretch routine.
  • Avoid doing if: This stretch aggravates or causes pain.
Knee Raise
  • Sit upright and place both hands on your thighs.
  • Stabilise your spine by pulling your navel inwards and upwards.
  • Lift your one leg whilst maintaining the tension on your abdominal muscles.
  • Take a deep breath and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Change legs and repeat with opposite leg.
  • Repeat exercise 2 – 3 times on each side.
  • Avoid doing if: This stretch aggravates or causes pain.
Seated sideways rotation
  • Sit upright and fold both arms in front of your chest.
  • Rotate sideways until you experience a stretch that is not causing too much discomfort.
  • Take a deep breath and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Change direction and repeat on opposite side.
  • Repeat exercise 2 – 3 times on each side.
  • Avoid doing if: This stretch aggravates or causes pain.

 

Chair Squats
  • Lock the wheel castors on your chair and ensure that your chair will not slide backwards or sideways.
  • Sit upright and fold your arms in front of your chest.
  • Stabilise your spine by pulling your navel inwards and upwards.
  • Stand up from your chair whilst maintaining the same tension on your abdominal muscles.
  • Take a deep breath and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat exercise 3 – 4 times.
  • Avoid doing if: This stretch aggravates or causes pain.
Wall Push-ups
  • Stand upright, place your hands at shoulder height against the wall.
  • Move your feet slightly backwards.
  • Lean forwards by bending your arms and pulling your shoulder blades together.
  • Take a deep breath and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat exercise 4 – 6 times.
  • Avoid doing if: This stretch aggravates or causes pain.