Exercises

Lower Back Exercises

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

Person in a cat and camel exercise pose for back pain relief in Pikesville, MD

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 improving spine stability & chiropractic wellness in Pikesville

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

A Man Is Positioned on a Mat, Lying Face-Up While Engaging in Curl-Up Exercises in Pikesville, MD

Person Performing a Curl-Up Exercise, Lying on the Ground with Their Legs Raised in Pikesville, MD

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

A Man Engages in a Ball Plank Exercise, Demonstrating Balance and Strength in Pikesville, MD

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

Side Plank or Bridge Exercise by Fidel Integrated Medical Solutions, Pikesville, MD

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

A Woman Performing the Bird Dog Exercise, Lifting Opposite Arm and Leg in Pikesville, MD

Yoga Twist-Reclining– Hold 10 seconds Repeat 5X

A Woman Performs a Reclined Yoga Twist Pose on a Mat in an Indoor Setting in Pikesville, MD

McKenzie Low Back Extension Exercises

McKenzie Low Back Extension Exercises by Fidel Integrated Medical Solutions

Single Knee to Chest – Hold 10 seconds Repeat 5X

A Woman Performs a Single Knee-To-Chest Stretch Against a White Background in Pikesville, MD

Double Knee to Chest – Hold 10 seconds Repeat 5X

Pelvic Tilt – Hold 10 seconds Repeat 5X

Pelvic Tilt Exercise by Fidel Integrated Medical Solution, Pikesville, MD

Superman routine – Repeat 5X

Lift opposite hand, opposite leg – Hold 10 seconds – switch sides
Lift both hands and both legs Hold 10 seconds

Pilates Single Leg Stretch – Goal 25 each side

A Woman Practices the Pilates Single Leg Stretch on a Yoga Mat in Pikesville, MD Scissors – Count to 3 then switch; Goal is 25X

Person Doing Scissors Exercise on a Yoga Mat In Pikesville, MD

NECK EXERCISES

Cervical Retraction

Cervical Retraction Neck Exercises by Fidel Integrated Medical Solutions

Hold for 5-10 seconds – 5X each

Two Side-By-Side Views of a Woman Demonstrating a Neck Rotation Exercise in Pikesville, MD

A Woman Demonstrates a Neck Side-Bending Exercise in a Gym Setting in Pikesville, MD

Neck Exercises at Fidel Integrated Medical Solutions

ISOMETERIC – NECK EXERCISES

Hold with resistance 5 -10 seconds – 5X each

Isometeric Neck Exercises by Fidel Integrated Medical Solutions

Exercises

Lower Back Exercises

Superman routine – Repeat 5X

NECK EXERCISES

ISOMETERIC – NECK EXERCISES

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