Exercises

Common Conditions

• Isometric Shoulder External Rotation (Wall Press)

  

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

• Brügger’s Relief (Postural Reset Exercise)

  

  Brügger’s relief is a 30-second postural reset for desk workers. Decompresses the spine and reduces muscle tension. Step-by-step guide from a Portsmouth chiropractor.

• Dead Bug Exercise: How to Do It

  

  The dead bug exercise builds deep core stability and coordination. Step-by-step guide to performing it correctly for lower back pain and core strength.

• McKenzie Extension: How to Do It Step by Step

  

  The McKenzie extension exercise centralises disc pain and restores lumbar extension. Step-by-step guide from a GCC-registered Portsmouth chiropractor.

• Bird Dog / Quadruped Exercise

  

  Bird dog exercise builds core stability and spinal control. Step-by-step guide to performing this essential back and core strengthening exercise correctly.

• Piriformis Stretch: How to Do It Step by Step

  

  The piriformis stretch relieves deep gluteal tension and symptoms linked to sciatica. Step-by-step guide from a GCC-registered Portsmouth chiropractor.

• Glute Bridge (Hip Lift): How to Do It

  

  The glute bridge strengthens the glutes, hamstrings and lower back. Step-by-step guide to performing this essential hip extension exercise correctly.

• Supine Leg Rotations: How to Do It

  

  Supine leg rotations gently mobilise the lumbar spine and relieve lower back tension. Step-by-step guide to this simple lower back mobility exercise.

• Gluteal (Glute) Stretch

  

  A simple gluteal stretch to relieve tension in the glutes and outer hip. Step-by-step guide for lower back, hip and sciatica pain relief.

• Cobra Stretch (Prone Extension)

  

  The cobra stretch extends the lumbar spine and decompresses the lower back. Step-by-step guide to performing this classic prone extension exercise.