Spine Exercises
Research has shown that both felxion and extension exercises helps reduce spine symptoms. Start slowly and gently advance. Do not force any motions. Slight discomfort or ache is normal. Make a note of which of the following exercises make you feel better or worse. Spend more time on ones that help reduce your symptoms.
Recommended Repetition: 3 sets once per day, 3 - 4 times per week.
Lumbar Exercises
10 Bottom to Heel Stretch
10 Opposite Arm / Leg Raises
10 Back Extension
10 Bridges
10 Knee Rolls
Neck Exercises
10 Back and Forth Tilts
10 Side to Side Tilts
10 Neck Rotations
10-Count Alternating Chin Press
10-Count Alternating Side Press
10-Count Press
If you have an problems or questions, please do not hesitate to call us or make an appointment with one of our spine specialists. Call us at 949-491-9991 or book an appointment online.