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Total Health Chiropractic: Exercises and Stretches

Suprapinatus

Start standing on terra band with arm at 45deg from hip and raise the arm until head height and hold before gently returning to starting position.

SuprapinatusSuprapinatus


Infraspinatus

Start with elbow and shoulder bent to 90 deg with arm parallel to floor. Rotate arm backwards so that forearm is perpendicular to the floor and hold before gently returning to starting position.

InfraspinatusInfraspinatus


Teres minor

Start with elbow by your side and bent to 90 deg. Turn arm out as far as comfortable and hold before gently returning to starting position.

Teres minorTeres minor


Subscapularis

Start with the arm and shoulder bent to 90deg with lower arm perpendicular to the floor. Now rotate the lower arm so that the arm is parallel with the floor and hold before gently returning to starting position.

SubscapularisSubscapularis


Seratus anterior

Start with arms stretched forwards. Push both arms forwards without bending the elbows so that the shoulder blades slide forward. Hold before gently returning to starting position.

Seratus anteriorSeratus anterior


Seratus anterior

s above but using body weight not theraband. Ensure the elbows don’t bend. this may be performed with bent knees or on feet depending on strength levels.

Seratus anteriorSeratus anterior


Latissimus dorsi, rhomboids and lower trap

Starting with arms stretched forwards pull both arms back so hands are level with navel and hold before gently returning to starting position.

Latissimus dorsi, rhomboids and lower trapLatissimus dorsi, rhomboids and lower trap


Latissimus dorsi

Start with arms parallel to the floor, elbows bent to 90 degrees. The hands should be level with the top of your head. Pull the arms down so the elbows are tucked into your side and hold before gently returning to starting position.

Latissimus dorsiLatissimus dorsi


Biceps

Start with elbow by your side and bent to more than 90 degrees. Now bend your elbow so your fist approximates your shoulder  and hold before gently returning to starting position.

BicepsBiceps


Triceps

Start with arms bent so that your hands are behind your head. Now straighten your elbows up above your head  and hold before gently returning to starting position.

TricepsTriceps


Neck extensors

Lay face down with your head and neck hanging over the edge or your bed or couch. Now pull your head up towards the ceiling keeping the chin tucked  and hold before gently returning to starting position.

Neck extensorsNeck extensors


Neck flexors

Lay face up with your head and neck hanging over the edge or your bed or couch. Now pull your head up towards the ceiling keeping the chin tucked and hold before gently returning to starting position.

Neck flexorsNeck flexors


Thigh adductors

Stand on one leg, with the other leg at 30-45 degrees to the side.  Bring the leg in towards the weight bearing leg and hold before gently returning to starting position.

Thigh adductorsThigh adductors


Thigh abductors

Standing with feet together, raise leg 30-45 degrees to side and hold before gently returning to starting position.

Thigh abductorsThigh abductors


Body weight squat

Start with feet slightly more than shoulder width apart and toes slightly turned out.  Now bend the knees and hips so the knee is at less than 90 degrees. Ensure the knees don’t travel past the toes and no inward or outward buckling occurs.

Body weight squatBody weight squat


Sumo squat

Start with feet further than shoulder width apart with toes turned out. Now bend the knees to 90 degrees, ensuring that the knees follow the same path at the toes but don’t go past them. Hold before gently returning to starting position.

Sumo squatSumo squat


Vastus lateralis

Start seated with toe turned in. Now straighten the knee keeping the toe turned in and hold before gently returning to starting position.

Vastus lateralisVastus lateralis


Vastus medialus

Start seated with toe turned out. Now straighten the knee keeping the toe turned in and hold before gently returning to starting position.

Vastus medialusVastus medialus


Plank (core and serratus anterior)

Place weight on the toes and elbows with the head in neutral. Ensure the back remains flat. If arching of the lower back occurs with fatigue that is a good indication you have held for long enough. Rest and repeat.

Plank


Side plank

Stack feet and place weight on elbow and forearm. Ensure there is a straight line from ankle to hip to shoulder. If the hips begin to sag with fatigue that is a good indication you have held for long enough. Rest and repeat.

Side plank


Glute and core

Start lying face up with knees bent and feet flat on the floor. Push the pelvis up towards the ceiling.  If your pelvis begins to sag with fatigue that is a good indication you have held for long enough. Rest and repeat.

Glutes and coreGlutes and core

Once this is performed easily you are ready to add a leg raise. In position 2, raise the foot off the floor while keeping the thighs level. Return the foot to the floor before gently returning to starting position.

Glutes and core


Chest stretch

In a corner with the arms wide, push your chest in towards the corner.

Chest stretch


Adductor stretch

Start with feet further than shoulder width apart. Now transfer your weight onto one leg with a bent knee stretching the other leg out to the side.

Adductor stretchAdductor stretch


Quad stretch

Bend one knee so that heel approximates the buttock on the same side. Ensure that the knees are kept level and the torso remains upright.

Quad stretch


Hip flexors

Start on one knee. Now transfer your weight forward onto the leading leg while keeping your posture upright.

Hip flexorsHip flexors


Glute stretch

Start seated with leg crossed. Lean forward from the hips without bending at the waist.

Glute stretchGlute stretch


Piriformus stretch

Laying on your back place your ankle on the opposite knee. Clasp your hands behind the knee and pull towards your chest.

Piriformus stretchPiriformus stretch


Rhomboid/trapezius stretch

Standing with a split stance grab both handles of an open door. Lean back stretching the arms so that the shoulder blades are pulled forwards.

Rhomboid trapezius stretch


Calf stretch

Stand with a split stance with the palms of both hands flat on a wall. Lean against the wall while pushing your heel into the ground. Alternatively, stand with feet level stretching both legs at the same time.

Calf stretch

Calf stretch


Calf stretch

Place the toe up a wall or step with the heel on the ground and lean forward.

Calf stretch


Upper trapezius stretch

Sitting with both hands clasping the bottom of your seat. Lean the head to the side.

Upper trapezius stretch

 

 

 

 

 

 

 

 

 

 

 

 

Download a printable spreadsheet of Exercise Descriptions.