spinecenter

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.

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