Christopher Burdon DC – Chiropractor

Lumbar Disc Bulge: Causes, Symptoms & Treatment

What This Page Will Help You Understand Note: If your pain runs down your leg, also read the sciatica page — these conditions are often linked. In nearly two…

Isometric Shoulder Internal Rotation (Wall Press)

Isometric shoulder internal rotation — a gentle wall press for rotator cuff strengthening and shoulder rehab. Step-by-step guide from a Portsmouth chiropractor.

Isometric shoulder internal rotation wall press starting position

Prone Dorsal Raises: Upper Back Exercise

Prone dorsal raises strengthen the upper back and thoracic extensors for better posture. Step-by-step guide from a GCC-registered Portsmouth chiropractor.

Prone dorsal raises upper back exercise lift position

Supine Chin Tuck Head Lift: Deep Neck Flexor Exercise

Supine chin tuck head lift — builds deep cervical flexor endurance for postural control and neck pain. Step-by-step guide from a Portsmouth chiropractor.

Supine chin tuck head lift — starting position

Chin Tuck Exercise for Neck Pain

The chin tuck strengthens the deep neck flexors and corrects forward head posture. Step-by-step guide from a GCC-registered Portsmouth chiropractor.

Neck Mobilisation Exercises for Stiffness

Gentle neck mobilisation exercises to restore range of movement and ease stiffness. Step-by-step guidance from a GCC-registered Portsmouth chiropractor.

Neck mobilisation exercise — end range movement

Floor Angels Exercise: How to Do It Step by Step

Floor angels improve thoracic spine mobility and shoulder blade movement. Step-by-step guide to this simple upper back and posture exercise.

Floor angels exercise finish position arms overhead

Upper Trapezius Stretch (Neck Side Stretch)

The upper trapezius stretch relieves neck and shoulder tension from screen use and stress. Step-by-step guide from a Portsmouth chiropractor.

Man performing lateral neck stretch while sitting, tilting his head toward his shoulder

Theraband Internal Rotation: How to Do It

Theraband internal rotation targets the subscapularis and restores rotator cuff balance. Step-by-step guide from a GCC-registered Portsmouth chiropractor.

Theraband internal rotation exercise step two

Resistance Band Shoulder External Rotation

Resistance band shoulder external rotation strengthens the rotator cuff. Essential rehab exercise for shoulder impingement and instability. Step-by-step guide.