Core Chiropractic Brighton, 2 Circus Parade, New England Road, Brighton, BN1 4GW
01273 933 170

Category Archives: HOME EXERCISES

Author Matthew Bateman Categories BACK, CORE + HIPS, HOME EXERCISES, POSTURE, SHOULDERS

Prone Shoulder Arcs

Prone Shoudler arcs can help strengthen upper back muscles which hold your shoulders in better posture.

By lifintg a dowl or light pole up off the floor and moving the shoulder can help strengthen the muscles between the spine and shoulder blade

Shoulders and shoulder blades which are relaxed and sit back and down instead of hunched up and slouched forward are better for your posture. Good posture can prevent neck pain, shoulder pain and headaches in the future.

For further hints and tips on postural care and general healthy living go to http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/

Author Matthew Bateman Categories HOME EXERCISES, POSTURE, UPPER BODY

Neck Strength Training | Brighton Chiropractor

Neck Strength Training | Brighton Chiropractor video shows simple exercises to help strengthen the muscles in the front of the neck.

Strengthening the front of the neck can help improve your posture, help prevent headaches and neck pain.

For more hints and tips on posture and injury prevention go to http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/

Author Matthew Bateman Categories CORE + HIPS, HOME EXERCISES, POSTURE

Side Plank Rotations Exercise | Brighton Chiropractor

Side Plank Rotation Exercise demonstrated by Brighton Chiropractor Matt Bateman. The side plank exercise is a great exercise to help stabilise the core while moving dynamically. It will strengthen the abdominals, gluteal and low back muscles which can prevent epsisodes of back pain and improve performance in other activities.

This is a good alternative to a normal plank as the movement is more realistic to everyday activities where we move twist and lift our body weight as opposed to holding a stiff rigid posture.

Please complete within pain free range of motion and stop if any back issues or pain occurs.

Author Matthew Bateman Categories CORE + HIPS, HOME EXERCISES, POSTURE

Low Back Pain Exercise – The Cat Camel

The Cat Camel Exercise is a great low back pain exercise for mobilising and improving the flexibility of the mid-low back and pelvis. This exercise shows how to mobilise the back without placing too much stress over the low back joints.

Complete the exercise when you are looking recover from an episode of back pain or preventing back pain occuring in the future.

Author Matthew Bateman Categories HOME EXERCISES, POSTURE, UPPER BODY

Neck Flexibility Exercises

Neck Flexibility Exericses might be something you need today! Do you suffer from a stiff neck and shoulders in the office? If so then you need to read on!

Here are some great neck flexibility exercises that can be done in the office or anywhere during the day.

Classic times when people experience these problems are when sitting and concetnrating on something in front of them.

Driveing
Reading
Desk workk on the computer
Watching TV

Are all good examples of when you should be keeping the neck moving and preventing it from stiffening.

These are simple mobilisation exercises and should be done only within pain free range of motion hence do not push the neck in towards any pain.

If you wish to see further tips and advice for further flexibility exercises or strengthening then please continue through this link http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/

Otherwise enjoy and listen up for any further tips and advice from Core Chiropractic

Author Matthew Bateman Categories CORE + HIPS, HOME EXERCISES, LEGS + FEET

Glute Bridges Exercises from Brighton Chiropractor

Glute bridges are an exercise that can strengthen your core muscle groups including glutes and low back muscles as well as stabilising your hamstrings.

The exercise can be progressed by doing on single leg as shown to isolate on gluteal group. This reproduces situations such as when you are standing on one leg when walking and running.

You should look to complete 3-5 sets of 8-12 reps daily during a rehabilitation phase post injury or 3 times per week when simplky strengthening.

For further exercises please go through to http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/

Author Matthew Bateman Categories HOME EXERCISES, SHOULDERS, STRETCHES

Rotator Cuff Exercises | Brighton Chiropractor

Rotator Cuff Exercises from Brighton Chiropractor Matt Bateman can help you strengthen the rotator cuff and prevent shoulder issues in the future.

A great exercise in rehab cases when treating rotator cuff injuries, the Rotator Cuff Exercises shown here can be done in either the home environment with a theraband or even in the gym with the cable pulleys.

Repeat both sides for 3 x 8 reps and only complete in pain free rnge of motion

For more exericses and tips on shoulder care and general postural exercises please view our News page or book in for your consultation today.

Author Matthew Bateman Categories HOME EXERCISES, SHOULDERS, STRETCHES

Shoudler External Rotator Stretch | Brighton Chiropractor

Simple Shoudler External Rotator Stretch exercises which can stretch the rotator cuff inside the shoulder and improve your shoulder flexibility or reduce pain.

Brighton Chiropractor Matt Bateman shows how to use a towel to stretch these muscles easily at home or in the Gym.

Repeat this exericse everyday morning and afternoon in pain free range of motion. Do not stretch to a point of pain.

Look bacck through the News pages for further exercises on postural care and exericse therapy

Author Matthew Bateman Categories BACK, HOME EXERCISES, POSTURE

Postural Exercises Prone Lat Pull Downs

Postural Exercises Prone Lat Pull Downs can help develop and stabilise the muscles inside the shoulder blades and promoting a better upper back posture.

Shoulders can regulalry be hunched up and develop shoulder, upper back and neck pain or tightness. This can often develop due to stress, bad work station design or simply a lack of stability for the muscles which pull the shoulder blades downwards.

Prone Lat Pull downs can help target the low trapezius muscles, rhomboid muscles and rear deltoid muscles which can pull the shoulder blades backwards and downwards into a better posture thus preventing postural related upper back conditions.

Author Matthew Bateman Categories CORE + HIPS, HOME EXERCISES, LEGS + FEET

Glute strengthening exercises from Brighton Chiropractor

Glute strengthening exercises from Brighton Chiropractor include simple hip extensions and abduction exericses.

Glute  strengthening can help stabilise the pelvic and low back joints, they can help develop power when running and lifting as well as helping the hip stay stable to allow proper alignment of the knee and ankle.

Proper gluteal stability can help prevent low bacck pain, hip pain and knee or ankle pain. Hence they are incredibly important for everybody not simply those practicing sport.

Practice these simple glute exercises which can be done either  in the gym or at home with theraband as demonstrated in the video attached.

If you have any pains or issues either doing these exercises or in your everyday activities then please feel free to contact us on 01273 933170 or info@ccbrighton.co.uk

Enjoy

 

1 … 11 12 13 14