Romford & Ilford Family Chiropractic Ltd Level 1 Exercises 313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010 Back extensor (quadtrac) This is also commonly know as ‘birddog’ or ‘superman’ Assume a four point kneeling position with the wrists underneath the shoulders and knees under the hips. Contract the abdomen pulling the navel in towards the spine holding for 5 seconds, then repeat manoeuvre 10 times Dorsal Raise Lying in the prone position (face down) with arms by the side of the head keep the stomach tight and raise the upper body floor 30-40 cm, hold for 8-10 seconds then bring the hands out to the side of the head. Lumber extension Lying in the prone position (face down) with arms under head or by the sides keep the stomach tight and raise one leg off the floor 30-40 cm, hold for 8-10 seconds then repeat with the opposite leg. Begin with 30 degree lift from the floor then 70 degrees Neck stretches including Spinal Hygiene This should take place upon getting up first thing in the morning – then as frequently as possible throughout the day particularly if your job involves a lot of sitting down. The complete session should only take two minutes to complete. Each position to be held for a count of 45 seconds. 1.Standing up straight with feet hip width apart apply slight pressure of front of head with both hands – 2 &3. Then each side of the head alternately. 4. Tilt head directly sideways whilst looking straight ahead, left then right.

Level 1 exercises

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Romford & Ilford Family Chiropractic Ltd Level 1 Exercises

313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010

Back extensor (quadtrac) This is also commonly know as ‘birddog’ or ‘superman’ Assume a four point kneeling position with the wrists underneath the shoulders and knees under the hips. Contract the abdomen pulling the navel in towards the spine holding for 5 seconds, then repeat manoeuvre 10 times

Dorsal Raise Lying in the prone position (face down) with arms by the side of the head keep the stomach tight and raise the upper body floor 30-40 cm, hold for 8-10 seconds then bring the hands out to the side of the head.

Lumber extension Lying in the prone position (face down) with arms under head or by the sides keep the stomach tight and raise one leg off the floor 30-40 cm, hold for 8-10 seconds then repeat with the opposite leg. Begin with 30 degree lift from the floor then 70 degrees

Neck stretches including Spinal Hygiene This should take place upon getting up first thing in the morning – then as frequently as possible throughout the day particularly if your job involves a lot of sitting down. The complete session should only take two minutes to complete. Each position to be held for a count of 4-‐5 seconds. 1.Standing up straight with feet hip width apart apply slight pressure of front of head with both hands – 2 &3. Then each side of the head alternately. 4. Tilt head directly sideways whilst looking straight ahead, left then right.

Romford & Ilford Family Chiropractic Ltd Level 1 Exercises

313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010

1 2 3 4 5. Interlocking fingers behind head appying backward pressure with head and resisting with hands. 6 & 7. Turn head looking sideways over shoulder keeping chin up. 8. Stretching up, bring arms together over head with palms facing one another

Neck stretches including Spinal Hygiene (continued) 9. Bring arms down to ‘Y’ position 10. Drop further down to ‘T’ position 11. Pinch shoulder blades together forming a ‘W’ with head arching backwards 12. Drop forearms down to form ‘L’.

5 6 7

Romford & Ilford Family Chiropractic Ltd Level 1 Exercises

313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010

9 10 11 12 13. Place hands or fists in small of back arching backwards. 14 & 15 Keeping abdominal and buttock muscles tightened flex the torso to the left centre then right (lateral flexion) lowering the hand down towards the knee. 16 & 17. Lifting the foot and hand rotate anticlockwise in small circles then in the opposite direction, change to opposite hand and foot. First the left side, then the right.

13 14 15 16 This complete movement range routine should take approximately two minutes holding each position for a count of four-‐ five seconds. It includes both neck stretches, and lateral flexion and can be used as a preparation before a five minute pulse raiser on the bicycle.