Rehab Exercises
Rehabilitation exercises to support your recovery, as prescribed by your Spine Plus clinician.
Always follow the specific programme given to you at your appointment. The exercises below are general examples only. If you have not had an assessment, please book an appointment first.
General Mobility Exercises
Neck Rolls
Sit or stand upright. Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for 10 seconds. Repeat each side 3 times. Do not force the movement.
Shoulder Blade Squeeze
Sit or stand with arms by your sides. Squeeze your shoulder blades together and hold for 5 seconds. Release. Repeat 10 times. Good for upper back and postural exercises.
Hip Flexor Stretch
Kneel on one knee, with the other foot in front. Push your hips forward gently until you feel a stretch at the front of your back thigh. Hold for 30 seconds. Repeat 3 times each side.
Strengthening Exercises
Wall Squat
Stand with your back against a wall. Slide down until your knees are at around 90 degrees. Hold for 10-30 seconds. Repeat 5 times. Adjust depth to your comfort level.
Calf Raises
Stand with feet hip-width apart. Rise up onto your toes, hold for 2 seconds, then lower slowly. Repeat 15 times. Hold a wall for balance if needed.
Resistance Band Row
Loop a resistance band around a fixed point at waist height. Hold both ends and pull towards your hips, squeezing your shoulder blades together. Slowly return. Repeat 12 times.
Balance and Proprioception
Single Leg Stand
Stand on one leg for 30 seconds. Use a wall for safety if needed. Progress to eyes closed once stable. Repeat 3 times each side.
Do not push through sharp pain. If any exercise increases your symptoms, stop and contact your clinician. Call us on 020 8506 1000.