Welcome to the correction and strengthening exercises which are an integral part of the stage 1 care programme. Clients who follow the exercises as shown and do them on a regular basis, (my suggestion for maximum improvement is every other day) should really see the benefit. You will also get a real bonus to your health by improving your nutrition in addition to doing your exercises and undergoing your tailored spinal care programme.
Starting with the most simple
Each set of exercises starts with the most simple one and moves to the more advanced one. The rule of thumb is this. If you can do a repetition 100 times continuously without any problems its time to progress to the next level. This is also true for things like the plank and wobble board, where if you can do it for 2 minutes without any problems then you are at the point where you can either move forward, if it is a progressive exercise, or pat yourself on the back that you have done so well. Still keep doing the exercise though for you don’t want to slip back!
As many people will have had a problem for years before they start to undergo care within the Centre, we are aware that many of these exercises are not only going to be hard to perform, for some they may be impossible! Don’t worry, if you are only able to do a level one exercise, that is fine! Think of it this way, if you are doing something today that you weren’t doing yesterday, you can only be healthier for it! Please keep up with it. The more you can do the happier (in theory) and the healthier (without a shadow of a doubt) you will be.
If at any time as a Centre member, currently undergoing care, you are unsure of what you are doing, just phone the clinic, book some extra time at your next appointment and we can go through your worries or concerns. We are there to help.
As previously explained above, it is imperative that if all Centre members are to gain maximum benefit from care, simple changes to the diet can really makes a big difference.
You should already have made those changes.
In the highlighted tabs, you will see how these changes are relevant to the overall improvements we all want. Do remember though, that even if these changes are too much for you right now, you will still make the improvements you want, the only difference being that long term you may be more aware of the occasional aches and pains in conditions such as cold weather or after undertaking a heavy repetitive action. You will also be more prone to coughs and colds as explained in the individual sections.
Click on the links below to view one of our Correction or Strengthening exercise videos
Core/Abdomen
The Perfect Plank Core Exercise
This is a great exercise for first stage care, for people that want to start correcting and strengthening the muscles that protect the low back. Particularly useful for helping to prevent back pain by strengthening up those core muscles.
The Perfect Stomach Crunch
Stomach crunch exercises are great for strengthening the core muscles and help to support your back. Here’s how to do the perfect stomach crunch.
The Perfect Sit Up
This is comparatively hard exercise but excellent for this that really want to strengthen up those core muscles. Only do this if you have a good basic core strength and can easily do the plank and basic crunch. It Really helps with back pain!
Legs
The Half Squat
This basic leg exercise is designed to start strengthening up the leg muscles to help support the back and pelvis, so helping to prevent back pain.
The Perfect Full Squat
The full squat is designed to help with stabilising the muscles around the hip and pelvis and exercises those muscles that support you if you have a bad back with back pain.
Chest
The Half Press Up
Used for Core, stomach, chest and arm strengthening. Good for postural rebalancing and helping with back pain.
The Full Press Up
A core and abdominal strengthening exercise. This is the natural progression from the half press-up. Brilliant for helping with back pain and stabilising weak back and tummy muscles.
Arms
Basic Bicep Curl
This basic version of the bicep curl.You can use either a theraband or theratube to start working those muscles in the arms. If done properly it will help with posture and helping with upper back and neck pain.
Back
Basic Latissimus Back Exercise
Latissimus Dorsi exercise using a theratube or theraband. This exercise is designed as a postural exercise to aid in keeping your posture upright, your shoulders back and helping to prevent neck pain and back pain.
Shoulders
Basic Shoulder Exercise
A basic shoulder exercise, using either a theraband or theratube. Designed to help with keeping an upright posture and helping with shoulder problems, neck pain and back pain.