Exercises

Common Conditions

• The Plank Exercise

  

  A safe way to build core endurance and support your spine to help with your low back pain The Plank — Quick Guide HOW TO DO THE EXERCISE HOW TO DO THE PLANK When to Be Cautious You may want to modify or avoid this if: If unsure, seek professional advice. What This Exercise Helps…

• 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.

• 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.

• 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.

• 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.

• 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.

• 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.

• 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.

• Resistance Band Internal Rotation

  

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

• 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.