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.

Step 1 Curl Up Exercises by Fidel Integrated Medical Solutions

Curl Up Exercise

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

Ball Plank Exercises

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

Side Plank or Bridge Exercise by Fidel Integrated Medical Solutions

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

Visual Guide of a Person Doing a Bird Dog Exercise

Yoga Twist-Reclining– Hold 10 seconds Repeat 5X

Reclined Twist Yoga Pose

McKenzie Low Back Extension Exercises

McKenzie Low Back Extension Exercises by Fidel Integrated Medical Solutions

Single Knee to Chest – Hold 10 seconds Repeat 5X

Knee To Chest Exercise by Fidel Integrated Medical Solutions

Double Knee to Chest – Hold 10 seconds Repeat 5X

Double knee to chest exercise by Fidel Integrated Medical Solution
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 By Fidel Integrated Medical SolutionsScissors – Count to 3 then switch; Goal is 25X

Person Doing Scissors Exercise on a Yoga Mat

NECK EXERCISES

Cervical Retraction

Cervical Retraction Neck Exercises by Fidel Integrated Medical Solutions

Hold for 5-10 seconds – 5X each

Neck Exercises at Fidel Integrated Medical Solutions

Neck Exercises Guide by Fidel Integrated Medical Solution

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

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