Exercises

Lower Back Exercises

Cat/Camel- Do this everyday for a healthy back.

Cat Camel Exercise

Bruggers Posture Exercise

1.) Sit on edge of a chair or stand in neutral position

2.) Elevate chest diagonally towards ceiling

3.) Bring shoulder blades together and downwards, letting shoulder roll back and arms hang down with palms open

4.) Look straight forward and position head in neutral position. Hold position with full belly-breathing for 30 seconds per hour, within pain-free tolerance

Bruggers postural Relief Exercise

Curl Up–Floor -supine, one leg bent, hand under spine, elbows bent, slightly lift head and shoulders.

Curl Up Exercise by Fidel Integrated Medical Solution

Curl Up Exercise

Ball Plank- feet wide, elbows bent stir the pot 3x each direction

Ball Plank Exercises by Fidel Integrated Medical Solution

Side Plank/Bridge – Top leg in front, upper arm grabs opp shoulder

Slide Plank Exercise

Bird Dog- on knees and arms lifting oppposite hand and opposite leg then bring hand and leg in at the same time.

Bird Dog Exercise For Your back

Yoga Twist-Reclining– Hold 10 seconds Repeat 5X

Reclined Twist Yoga Pose

McKenzie Low Back Extension Exercises

McKenzie Low Back Extension Exercises

Single Knee to Chest – Hold 10 seconds Repeat 5X

Knee To Chest Exercise

Double Knee to Chest – Hold 10 seconds Repeat 5X

Double Knee To Chest Exercise

Pelvic Tilt – Hold 10 seconds Repeat 5X

Pelvic Tilt Exercise by Fidel Integrated Medical Solution

Superman routine - Repeat 5X

  1. Lift opposite hand, opposite leg – Hold 10 seconds - switch sides
    Superman Lower Back Exercise

  2. Lift both hands and both legs Hold 10 seconds
    Superman Exercise

Pilates Single Leg Stretch - Goal 25 each side

Single Leg Stretch Exercise Pilates

Scissors – Count to 3 then switch; Goal is 25X

Scissors Exercise

NECK EXERCISES

Cervical Retraction

Neck Retraction Exercise

Hold for 5-10 seconds - 5X each

Neck Exercise

Neck Exercises Guide by Fidel Integrated Medical Solution

Neck Exercises

ISOMETERIC – NECK EXERCISES

Hold with resistance 5 -10 seconds - 5X each

Neck Exercise

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