Physical Sense Activation Programme

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Joshua Booker
5 years ago
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Flexion extension exercises for neck and upper back Sitting on

Extend your neck and upper back Lift chest to ceiling Squeeze

Breathe in Standing arms out to side Flex head and upper back

.. Then rotate your arms in an outwards direction Extend your

1 Flexion extension exercises for neck and upper back Sitting on stool Arms hanging by side Bend neck and upper back Breathe out Extend your neck and upper back Lift chest to ceiling Squeeze shoulder blades back Take head only as far as comfortable Breathe in Standing arms out to side Flex head and upper back forward Rotate arms in an inwards direction Hold this position... Then rotate your arms in an outwards direction Extend your neck and upper back Do not go into pain as far as comfortable Hold this position...

Neural mobilisation Ulnar nerve Bring both thumbs and fingers together in a pinch grip.

outward direction Bring the back of your hand up Move arm away from body Opposite arm is bent at wrist and elbow Alternate arm

of hand up Move arm away from body and hold Other arm is bent at the elbow Alternate arms in regular rhythm Sitting on stool

through your leg A) Now also bend your neck, with your hands behind your back B) If pull is only gentle (avoid strong pull)

2 Neural mobilisation Ulnar nerve Bring both thumbs and fingers together in a pinch grip. Alternate hands in and out of position in a regular rhythm Median nerve Stand with arms alongside body Turn the entire arm in outward direction Bring the back of your hand up Move arm away from body Opposite arm is bent at wrist and elbow Alternate arm in regular rhythm Radial nerve Stand with arms alongside your body Turn your entire arm in an inward direction Bring the palm of hand up Move arm away from body and hold Other arm is bent at the elbow Alternate arms in regular rhythm Sitting on stool Back straight arms resting in lap Lift toes towards you as far as possible Straighten your knee until you feel a gentle pull through your leg A) Now also bend your neck, with your hands behind your back B) If pull is only gentle (avoid strong pull) bend upper back These exercises should only cause a very mild pulling sensation. If there is pain, then stop and check with your therapist before continuing the exercise!

Stretching exercises for Lumbar extension and Quadratus lumborum Lie face down on tummy Place elbows under shoulders Lean on forearms Take a

.. Lie face down on tummy Place hands under shoulders in press up position Straighten your elbows and push the top half up as far as pain

maintained for longer if pain is reducing or centralising ).

3 Stretching exercises for Lumbar extension and Quadratus lumborum Lie face down on tummy Place elbows under shoulders Lean on forearms Take a few deep breaths relax muscles Hold this position... Lie face down on tummy Place hands under shoulders in press up position Straighten your elbows and push the top half up as far as pain permits Keep pelvis, hips and legs hanging limp Hold this position a second or two Lower yourself to starting position (the position may be maintained for longer if pain is reducing or centralising ). Stand next to a wall Cross leg of side to be stretched in front Stretch arms over to side hands on wall Lean away from wall Hold this position... Stretches to be held for seconds, only go to the edge of the stretch. Stop if the shortened muscle is too painful. Repeat each exercise 2-3 times. Repeat twice daily

Trunk stability extension for ABDOMINALS Lie on back with knees bent up Tighten lower abdominals belly button pulled in

up Tighten lower abdominals belly button pulled in towards spine.

abdomen tighten lower abdominals Lifting and straighten one leg while maintaining contraction Alternate legs Lie on

maintaining contraction Four point kneeling wrist under shoulders and knees under hips.

.. Four point kneeling wrist under shoulders and knees under hips Tighten lower abdominals Lift one knee and move it

4 Trunk stability extension for ABDOMINALS Lie on back with knees bent up Tighten lower abdominals belly button pulled in towards spine Place hands on abdomen Test contraction is maintained by coughing or laughing Lie on back with knees bent up Tighten lower abdominals belly button pulled in towards spine. Keep breathing Lift one leg then the other while maintaining the contraction Lie on back with knees bent up Hands on abdomen tighten lower abdominals Lifting and straighten one leg while maintaining contraction Alternate legs Lie on your back with knees bent Hands on abdomen tighten lower abdominals Take knees out to the side and back in while maintaining contraction Four point kneeling wrist under shoulders and knees under hips. Tighten lower abdominals belly button pulled in towards spine Keep breathing Hold this position... Four point kneeling wrist under shoulders and knees under hips Tighten lower abdominals Lift one knee and move it forward and back. Keep back stable and keep breathing each leg Four point kneeling wrist under shoulders and knees under hips Tighten lower abdominals Lift and straighten opposite arm and leg while maintaining contraction Alternate legs and arms

Neck exercises 1 Sit upright on chair or stool Relax in this position 2 Move your head

right (and vice versa) This is a good exercise for in the shower With some soap on

5 Neck exercises 1 Sit upright on chair or stool Relax in this position 2 Move your head slowly and steadily backward Keep your chin tucked down and in Maintain retracted head posture for a few seconds Relax Repeat. 3 Massage sternocleido mastoid Bend your left ear to left shoulder Now look to the right (and vice versa) This is a good exercise for in the shower With some soap on fingers stroke down from behind your ear to your sternum 4 Side flex left ear to left shoulder Gently squeeze the muscle from ear to sternum

back straight Do not extend lower back Hold

Kneeling position a/a Arms out to side at

Keep back stable and keep breathing Repeat.

Arms stretched behind, Rotate arms in and out

6 Trunk stability exercises for upperback Kneeling position Bent forward keep upper back straight Do not extend lower back Hold this position. Kneeling position a/a Arms out to side at right angels Squeeze shoulder blades together Keep back stable and keep breathing Repeat. A/A Flat upper back do not extend lower back, Arms stretched behind, Rotate arms in and out with thumbs up, Repeat. Stretch like cat/lion Arms stretched out forward Hold. Repeat.

7 Serratus Anterior Lie on your back Firmly hold a kg dumbbell Straighten your arm Reach towards the ceiling lifting shoulder off support surface Hold this position for. Repeat.

Trunk stability exercises On swiss ball Upper back strengthening Lie on your tummy over the ball Relax

abdomen tighten lower abdominals Breathe out while lifting head off pillow Obliques Starting position a/a

8 Trunk stability exercises On swiss ball Upper back strengthening Lie on your tummy over the ball Relax your arms and upper back Extend upper back only not lower back try to keep lower back relaxed Arms out to side and turn out Thumbs up Hold... secs Supine crunch Lie on your back with knees bent and resting on ball head on pillow Hands on abdomen tighten lower abdominals Breathe out while lifting head off pillow Obliques Starting position a/a Bend elbow hand behind head Lift elbow towards opposite knee Rest heels on ball Tighten lower abdominals Push ball away with feet but only as far as you can still maintain abdominal control

Trunk stability for gluteals Lie on back with knees bent up Tighten lower abdominals bellly button pulled in towards spine fingers on crest Lift buttocks up squeeze tight Keep back stable

9 Trunk stability for gluteals Lie on back with knees bent up Tighten lower abdominals bellly button pulled in towards spine fingers on crest Lift buttocks up squeeze tight Keep back stable and keep breathing Lie on back with knees bent up Tighten lower abdominals belly button pulled in towards spine fingers on crest Lift buttocks up squeeze tight Take knees out to side and back in

Neck exercises Self retraction exercise Put the edge of towel over the top vertebra (that you can feel) Pull the towel

head posture for a few seconds Relax Self traction exercise Wrap towel around base of skull Pull upwards with gentle even

.. Self cervical snag Sit with small towel around the neck Place the edge of one side of towel below occiput over the

10 Neck exercises Self retraction exercise Put the edge of towel over the top vertebra (that you can feel) Pull the towel forward and hold whilst you move your head slowly and steadily backward Keep your chin tucked down and in Maintain retracted head posture for a few seconds Relax Self traction exercise Wrap towel around base of skull Pull upwards with gentle even pressure Hold... Self cervical snag Sit with small towel around the neck Place the edge of one side of towel below occiput over the vertebra at the back selected by your therapist. Grasp the left side of towel with right hand and right side of towel with left The arm on top pulls the towel horizontally to the side you wish to rotate to Keep eyes parallel to floor you should feel no pain

Knee strengthening exercises Lie on your back

11 Knee strengthening exercises Lie on your back Place a pillow under your knee Toes pulled up Straighten the leg Lie on back Knee over pillow Rotate whole leg out toes pulled up Straighten the leg Lie on back Place cuff weight... around ankle Toes pulled up Straigth leg raise A/A rotate leg out and lift

Hip and knee control 1 Two leg semi squat Standing - shoulders relaxed, tummy pulled

Hold in semi squat position.. secs Repeat.

thighs. Bend knee over third toe Hold. secs Repeat.

thighs. Bend your knee up tighten buttocks Push knee agains wall Hold secs Repeat.

Control movement/ knee over third toe Hold... Repeat.

12 Hip and knee control 1 Two leg semi squat Standing - shoulders relaxed, tummy pulled in tight, hands rest on tights. Bend your knees over third toes. Hold in semi squat position.. secs Repeat... 2 Single leg squat Standing shoulders relaxed, tummy pulled in tight, hands rest on thighs. Bend knee over third toe Hold. secs Repeat.. 3 Against wall Standing shoulders relaxed, tummy pulled in tight, hands rest on thighs. Bend your knee up tighten buttocks Push knee agains wall Hold secs Repeat.. Lunge Knee forward in lunge Keep tummy and buttocks contracted, relax your muscles. Control movement/ knee over third toe Hold... Repeat.. 5 Side lying Bend both knees Lift upper knee while keeping feet together Stabilise pelvis with free arm Repeat.. 6 Side lying Bend lower leg and stabilise pelvis with free arm upper leg is straight and raise up and down Repeat.

Trunk stability exercises, Stretches over swiss-ball Upper body stretch Lie with your upper back

Pectoralis Stretch Lie with your upper back and head on ball Bring your arms just above 90o (110o)

Trunk stretch Lie sideways on the ball Reach your upper arm overhead Cross your leg Stretch over

13 Trunk stability exercises, Stretches over swiss-ball Upper body stretch Lie with your upper back and head on ball Bring your arms over your head Hold.. secs Repeat. Pectoralis Stretch Lie with your upper back and head on ball Bring your arms just above 90o (110o) Stretch back Hold. secs Repeat. Trunk stretch Lie sideways on the ball Reach your upper arm overhead Cross your leg Stretch over the ball Hold secs Repeat. Stretches to be held for seconds, only go to the edge of the stretch. Stop if the shortened muscle is too painful. Repeat each exercise 2-3 times. Repeat twice daily

Stretching exercises for Buttocks and TFL Lie on your back legs straight Bend up knee

Thread hands through legs and pull knee towards chest Hold this position.

thigh backward and lower knee to ground Hold this position.

14 Stretching exercises for Buttocks and TFL Lie on your back legs straight Bend up knee on the side to be stretched Bring knee towards opposite shoulder Hold this position.. Repeat.. Lie on your back Bend your knees Place ankle of side to be stretched on opposite knee Thread hands through legs and pull knee towards chest Hold this position.. Repeat.. Lie on your back knees bent Hold ankle and knee of side to be stretched Pull to opposite shoulder Hold this position.. Repeat.. Lie on your side leg to be stretched uppermost Bend upper knee to 90 degrees Move thigh backward and lower knee to ground Hold this position.. Repeat.. Standing near a wall Cross the leg to be stretched behind the other leg Lean against wall Hold this position.. Repeat. Standing Cross the leg to be stretched behind the other leg Lean forward and bring both hands to front Hold this position.. Repeat.. Stretches to be held for seconds, only go to the edge of the stretch. Stop if the shortened muscle is too painful. Repeat each exercise 2-3 times. Repeat twice daily

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair.

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair. Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder