These videos are to refresh your memory following a treatment at KH Chiropractic which may include home rehabilitation and back strengthening exercises. Please only select exercises a chiropractor has been through with you.
Upper Back Exercise
1. Thoracic Foam Rolling
The aim of thoracic foam rolling is to help mobilise the upper back. This can be a nice effective way to ease areas of tension after a work out or stressful day in the office. Remember to only roll throught the upper back, the lower back curves in the opposite direction and therefore it is unsuitable for rolling through in this way.
2. Push-Up-Plus – Upper Back Strengthening
This upper back exercise is useful for those who spend a lot of time at the desk. While we sit usually our posture suffers. These days most of us spend far too much time looking down at laptops and phones. It’s really important to make sure desk setup and posture is good as much as possible to prevent injury.
3. Prayer stretch
This stretch gentle stretch is useful for stretching the back after a long day in the office. The key tip here is to keep the spine aligned while you do this.
4. Chest opening exercise
This chest opening exercise provides great relief after a day in the office. It encourages you into the opposite posture that sitting at a desk for long periods of time will. It helps to stretch the pectorial muscles which cover the chest and become tight and shortened when we slouch and lean forwards at a desk. This can be a useful stretch for anyone suffering from tight pectorials and forward drawn shoulders.
Lower Back Stretching and Mobilisation
1. Knee to Chest Exercise – Sacroiliac Joint (SIJ) Mobilisation
The Knee to Chest exercise is a great mobilisation exercise for the lower back and more specifically the sacroiliac joint (aka SIJ or sacral joint). This area can feel particularly stiff after prolonged time sitting or sleeping with the joint in one position. Doing this exercise in the morning can help loosen the joint before you start your day.
2. The Clam – Stage 1 Gluteal Strengthening
This is a gentle starting exercise for back strengthening if you need to work on your gluteal activation. It tends to be a good place to start when you haven’t been activating them correctly or you need to focus on glute strengthening and rebalancing.
3. Side Lying Leg Abductions – Stage 2 Gluteal (Glut) Strengthening
This exercise is a great progression from exercise 4 above. Once you are finding the clam less challenging this is a great progression and helps with lower back strengthening.
4. Glut Bridge – Gluteal (Glut) Strengthening
The glut bridge is a another good exercise to start with following lower back injury. It’s a good idea to get a healthcare professional to show you this back strengthening exercise first and to make sure you are ready to start building up your lower back strength. If your back is too sore sometimes it’s important you wait until the inflammation has settled before exercise.
5. Hip Hinge progression to a Box Squat
Following back injury it is important to look at your day to day posture. We are frequently leaning over to pick up things, brush our teeth, wash up etc. But where are we getting our movement from? If we analyse most people’s lifting posture we will note that they immediately bend over recruiting their lower back. The lower back is not designed to take forward forces like this and therefore is more vulnerable when we choose to lift in this manner. Instead we should use our hips to hinge combined with the power generated from our gluts to move in a safer more appropriate way.
Shoulder and Upper Back Exercises and Mobilisation
1. Pendular shoulder mobilisation
This exercise is good for getting very basic motion back in the shoulder perhaps following surgery or frozen shoulder (adhesive capsulitis). It removes the need to activate the muscles surrounding the shoulder joint and instead focuses on restoring mobility of the joint itself.
2. Trigger point release to shoulder girdle (inc Rotator cuff)
Lots of trigger points (Trps) can build up round the shoulder from daily life eg desk work, carrying or even the gym. When we stress muscles they can get tight and contain tight areas which this release technique can help with.
3. Rotator cuff strengthening – Shoulder Rehabilitation
This exercise is aimed at helping people who have shoulder impingement syndrome or rotator cuff tears. Strengthening these muscles in the shoulder can reduce the pressure on the joints and ligaments of the shoulder girdle and open the gap where the pinching is occurring. It is important to make sure the patients posture is good before starting this exercise, otherwise it could make things worse. Rotator cuff strengthening and improving posture encourages a healthy position for joints which can result in less wear and tear, as the body functions in the way it was designed.
For more help with your shoulder impingement, rotator cuff strengthening, or other shoulder injuries please call us on 0203 633 0565 to book an appointment or email our principle chiropractor Karen Habershon at firstname.lastname@example.org
Lower Limb Exercises and Mobilisation
1. ITB (Iliotibial Band) Foam Rolling
The ITB crosses two joints (the hip and knee), making it difficult to stretch out. Many people find using a foam roll to ease the tension can be helpful. At first it can be quite sore so use your upper leg to reduce the pressure a little. Remember to avoid rolling on bony prominences as this can cause other problems.
2. Ankle Proprioception Exercise – Wobble Board
This is a useful exercise following ankle injuries such as sprains, strains, dislocation and fractures, it can even be useful for the elderly who have suffered with unsteady walking, tripping and falling. However it’s important you consult a therapist to make sure this is suitable for your stage or rehabilitation before you start, otherwise it can be very dangerous!
This wobble board exercise helps improve ankle proprioception (feedback from the surface you are stood on). The aim of this exercise is to challenging the ligaments and muscles to help improve the brain-muscle connection. It can be too advanced for some injuries, so you must consult your therapist before proceeding with this.
3. Ankle Strengthening – Theraband strengthening