Romford and Ilford Family Chiropractic Center 313 High Road, Romford, Chadwell Heath, Essex, RM6 6AX

1. Romford & Ilford Family Chiropractic Ltd
Level 1 Exercises
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
Back extensor (quadtrac)
This is also commonly know as ‘birddog’ or
‘superman’
Assume a four point kneeling position with the
wrists underneath the shoulders and knees under
the hips. Contract the abdomen pulling the navel
in towards the spine holding for 5 seconds, then
repeat manoeuvre 10 times
Dorsal Raise
Lying in the prone position (face down) with arms
by the side of the head keep the stomach tight
and raise the upper body floor 30-40 cm, hold for
8-10 seconds then bring the hands out to the side
of the head.
Lumber extension
Lying in the prone position (face down) with arms
under head or by the sides keep the stomach
tight and raise one leg off the floor 30-40 cm,
hold for 8-10 seconds then repeat with the
opposite leg. Begin with 30 degree lift from the
floor then 70 degrees
Neck stretches including Spinal Hygiene
This
should
take
place
upon
getting
up
first
thing
in
the
morning
–
then
as
frequently
as
possible
throughout
the
day
particularly
if
your
job
involves
a
lot
of
sitting
down.
The
complete
session
should
only
take
two
minutes
to
complete.
Each
position
to
be
held
for
a
count
of
4-­‐5
seconds.
1.Standing
up
straight
with
feet
hip
width
apart
apply
slight
pressure
of
front
of
head
with
both
hands
–
2
&3.
Then
each
side
of
the
head
alternately.
4.
Tilt
head
directly
sideways
whilst
looking
straight
ahead,
left
then
right.

2. Romford & Ilford Family Chiropractic Ltd
Level 1 Exercises
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
1 2 3 4
5.
Interlocking
fingers
behind
head
appying
backward
pressure
with
head
and
resisting
with
hands.
6
&
7.
Turn
head
looking
sideways
over
shoulder
keeping
chin
up.
8.
Stretching
up,
bring
arms
together
over
head
with
palms
facing
one
another
Neck stretches including Spinal Hygiene (continued)
9.
Bring
arms
down
to
‘Y’
position
10.
Drop
further
down
to
‘T’
position
11.
Pinch
shoulder
blades
together
forming
a
‘W’
with
head
arching
backwards
12.
Drop
forearms
down
to
form
‘L’.
5 6 7 8

3. Romford & Ilford Family Chiropractic Ltd
Level 1 Exercises
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
9 10 11 12
13.
Place
hands
or
fists
in
small
of
back
arching
backwards.
14
&
15
Keeping
abdominal
and
buttock
muscles
tightened
flex
the
torso
to
the
left
centre
then
right
(lateral
flexion)
lowering
the
hand
down
towards
the
knee.
16
&
17.
Lifting
the
foot
and
hand
rotate
anticlockwise
in
small
circles
then
in
the
opposite
direction,
change
to
opposite
hand
and
foot.
First
the
left
side,
then
the
right.
13 14 15 16
This
complete
movement
range
routine
should
take
approximately
two
minutes
holding
each
position
for
a
count
of
four-­‐
five
seconds.
It
includes
both
neck
stretches,
and
lateral
flexion
and
can
be
used
as
a
preparation
before
a
five
minute
pulse
raiser
on
the
bicycle.