144 Main Road, Sea Point

Cape Town

021 433 1710

Mon - Fri: 9:00 - 17:00, Saturdays 10:00 - 12:00

BluBird Shopping Centre, Birnam

Gauteng

087 075 0990

Mon - Fri: 9:00 - 17:00, Saturdays 10:00 - 12:00

CT: 021 433 1710

Mon - Fri: 9:00 - 17:00, Saturdays 10:00 - 12:00

JHB: 087 075 0990

Mon - Fri: 9:00 - 17:00, Saturdays 10:00 - 12:00

CT: 021 433 1710

Mon - Fri: 9:00 - 17:00, Saturdays 10:00 - 12:00

JHB: 087 075 0990

Mon - Fri: 9:00 - 17:00, Saturdays 10:00 - 12:00

Therapeutic Exercises

Therapeutic Exercises

Neck (Cervical Retractions)

Perform 1 set of 10 Repetitions 3 times Day. (1 Set, 10x Reps, 3x p.d)

Sit or stand looking forward with good posture.

Tuck your chin to create a double chin
Hold this position for 3-5 seconds.

Return to the starting position.
To increase the stretch, place your finger on your chin and apply some pressure.

Neck (Levator Stretch)

Perform 3 sets of 30 seconds, 3 times day. (3 Sets, 30 Sec, 3x p.d)

Sit on a chair and rotate your head to one side and look downwards (Towards your armpit). 

Place your right hand over the top of your head and gently pull down diagonally as if you are pulling your nose into your armpit.

Deep Neck Flexion

Perform 1 set of 10 seconds, 3 times a day. (1 Set, 10 Sec, 3x p.d)

Lie on your back. Perform a chin tuck to create a double chin.

Lift your head, bringing your chin towards your chest without lifting shoulders – as though you are looking at your toes.

Mid Back (Cat Camel)

Perform 3 sets of 20 reps, 2 times day. (3 Sets, 20 Reps, 2x p.d)

Start on all 4’s, ensuring your back is in a neutral position. Keep your hands under your shoulders and your knees under your hips. 

Extend your neck and back at the same time.

Flex your neck and back at the same time then return to the starting position.

Mid Back (Thoracic Rotation)

Perform 3 sets of 10 reps per side, 2 times day. (3 Sets, 10 Reps, 2x p.d, Per Side)

Start on your hands and knees and lean back so that your buttock is on your heels. Place one hand behind your neck with your elbow pointing downward.

Rotate your trunk to move your elbow towards your opposite knee then rotate back, raising your elbow toward the ceiling.

Lower Back (Hamstring Doorway Stretch)

Perform 3 sets of 30 seconds, 2 times day. (3 Sets, 30 Sec, 2x p.d)

Lie flat on your back and elevate your leg positioned in a doorway. Move toward the door frame until your hamstring is tight.Slide your buttocks toward the door frame while keeping your knees straight to increase the stretch.

Lower Back (Supine Piriformis Stretch)​

Perform 3 sets of 30 seconds, 3 times day. (3 Sets, 30 Sec, 3x p.d)

Lie flat on your back.

Bent your affected knee so that your ankle touches the outside of your opposite leg. Grasp your knee and pull your knee towards your chest.

Lower Back (Psoas Stretch)

Perform 3 sets of 30 seconds, 3 times day. (3 Sets, 30 Sec, 3x p.d)

Begin in a half-kneeling position with the side to be stretched on the floor and your opposite knee bent at 90 degrees.

Plant your foot on the floor and shift your pelvis forward slowly, keeping your hips and back straight. Shift your pelvis further forward to increase the stretch. Remember to maintain your centre of gravity.

Lower Back (Lumbar Extensions Lying)

Lie face down and place your hands under your shoulders in push up position. Keep your pelvis, hips and legs completely relaxed. Now lie on your elbows while you relax your tummy and let your tummy sag towards the floor. Keep this position for two minutes.

NB: If the pain does not ease within two minutes please discontinue the exercise and contact your health care provider.

Push up and straighten your elbows and push the top half of your body upwards whilst allowing your lower back to sag. Maintain this position for 2 seconds and then lower back to the starting position. Repeat as a rhythmic cycle, trying to gain more extension with each repetition. Once elbows are fully extended, remember to sag your low back as much as possible. If the pain begins to become less intense, maintain this hold for a little longer.

Lower Back (Sciatic Floss Supine)

Perform 2 sets of 10 repetitions, 2 times day. (2 Sets, 10 Sec, 2 x p.d)

Lie flat on your back with your uninvolved knee bent. Slowly extend your straightened leg upwards. Stop when you feel a stretch in the back of your leg. Slowly bring your toes towards your lower leg to increase the stretch.

Now at the same time that you are raising your leg, extend your head to look at the wall behind you. Then lower your leg and return your head to the starting position at the same time.

Lower Back (Sidebridge)

Perform 3 sets of 10 repetitions, Once day. (2 Sets, 10 Reps, 1x p.d)

Lie on your side and rest your weight on your forearm and feet. Now at the same time that you are raising your leg, extend your head to look at the wall behind you. Then lower your leg and return your head to the starting position at the same time. Slowly lower your hips back to the floor.

Lower Back (Dead Bug)

Perform 3 sets of 10 repetitions, 2 times day. (3 Sets, 10 Sec, 2 x p.d)

Lie on your back with your right arm reaching overhead and your left leg extended so it is flat.

Bend your right knee to 90 degrees and your hip to your 45 degrees. Place your left wrist beneath your back to prevent your back from flattening against the ground. Now raise your left knee and right arm at the same time until your hand touches your knee. Do not lift your head or allow your spine to flatten against the floor. Return to the starting position and repeat.

Lower Back (Bird Dog)

Perform 3 sets of 10 repetitions, 2 times day. (3 Sets, 10 Sec, 2 x p.d)

Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.

Contract your abdominals to stabilise your core. Reach your right arm forward and left leg back. Don’t allow the pelvis to rock as you move. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.

Return to the starting position, placing your hand and knee on the floor. Repeat on the other side to complete one rep