Specific Spinal Isometric Exercises

Spinal Twist (Side to Side) Cervical Traction (Over the Door)

Repeat ______times ___times/day. Repeat _____ times ___ times/day.

Cervical Extension Exercise Lumbar Extension Exercise

Perform while sitting. Perform while sitting.

Cup your hands behind Sit up straight and arch

your head. your lower back while
pushing your knees apart
Elbows close together. and extending your head.

Extend your head back while resisting with Hold for 5 seconds.
your hands.
Repeat _____ times ___ times/day.
Hold for 5 seconds.

Repeat _____ times ___ times/day.

Chest Expander Cervical Flexion Exercise

Raise your arms up and inhale, Lie on your back
bring your hands together and with rolls under
exhale while you bring them your neck and low
down pushing into your chest. back.
Inhale again then exhale as you
lean over. DO NOT allow
your head to move!
For the thoracic Cobb angle,
perform standing and lean to Push your head straight up toward the ceiling
the RIGHT / LEFT _____times while resisting with your hands on your
with your head up. forehead.
For the lumbar Cobb angle,
Hold for 5 seconds.
perform sitting and lean to the
RIGHT / LEFT _____times
Repeat _____ times ___ times/day.
with your head down.
Hold for 5 seconds.

Repeat ___ times ___times/day.

 Specific Spinal Isometric Exercises
Posterior L-5 Exercise
Perform on your hands and knees with your
head up.
Stretch your back out with your stomach in
then arch your back in while pushing your
stomach out.
Hold for 5 seconds.
Repeat _____ times ___ times/day.
Spondy Exercise
Perform on your hands and knees with your
head up.
Shift your body backwards bringing your knees
to your chest to stretch your lower back.
This can also be done lying on your back and
bringing your knees to your chest.
Hold for 5 seconds.
Repeat _____ times ___ times/day.
Basic / Advanced Leg Extension
Raise your RIGHT / LEFT leg OR raise your
RIGHT / LEFT leg and opposite arm.
Keep your head up.
Hold for 5 seconds.
Repeat _____ times ___ times/day.
Cervico-Dorsal Exercise
Perform this exercise
WITH / WITHOUT
motion.
While standing with your RIGHT / LEFT side
against the wall, push your head into your
RIGHT / LEFT hand as if you’re pushing your
ear toward your shoulder.
Hold for 5 seconds.
Repeat _____ times ___ times/day.
 Specific Spinal Isometric Exercises

Axis Spinous Exercise (alar exercise) Atlas Rotation Exercise

Perform on the RIGHT side Perform on the
____times, and/or perform on RIGHT / LEFT side.
the LEFT side ____times.
Hold for 5 seconds.
Hold for 5 seconds.

Cradle the back of your head with your hand

while resting your forearm against your temple
and grab your elbow with your opposite hand.
Push your head back at a 45 degree angle while
stabilizing to allow NO motion.
Rotate your head into your hand while resisting
with your hand.
Repeat _____ times _____times/day.

Repeat _____ times/day.

Leg Drag Exercise Serratus Swing Exercise

Perform while lying on your
back with your arms extended.

Use a neck roll.

DO / DO NOT use a low back

roll.

Walk your legs 6 inches to the

RIGHT / LEFT, cross your
RIGHT / LEFT leg on top, then
drag your legs back to the
center.
Repeat _____ times ___ times/day.
Perform standing, keep your RIGHT / LEFT
elbow straight while grabbing a pole or door
frame.
Turn your body away from the straight arm
swinging frontward and backwards.
Repeat _____ times ___ times/day.

Leg Pump Exercise

Leg Raise Exercise
Lie on your back
Lie on your
using a neck & low
RIGHT / LEFT
back roll and spinal
side.
blocking.
Use 2 rolls under
your neck.
Push your RIGHT / LEFT leg up toward your
chest while resisting with your arms.
Raise both legs up off of the floor 6 inches.
Hold for 5 seconds. Hold for 5 seconds.

Repeat _____ times ___ times/day. Repeat _____ times ___ times/day.
 Specific Spinal Isometric Exercises

Straight Leg Weighting Exercise Flexion/Extension Prone Exercise

Lie on your back
using a roll for
your neck & low
back.

Lie on your stomach.

Block the RIGHT / LEFT hip high, other hip Place a roll at the bridge of your nose.
low.
Chin slightly up.
Lift your RIGHT / LEFT leg straight up and
out at a 45 degree angle about 6 inches from Push your head down into the table.
the floor with a 2-3lb weight around your
ankle. Bend the opposite leg up. Hold for 5 seconds.

Hold for 5 seconds. Repeat _____times ___ times/day.

Repeat _____ times ___ times/day.

QL Low Back Exercise Spinal Molding

Lie on your back with
your RIGHT / LEFT
side against the wall.

Place a roll under

your neck ONLY, NO
low back roll.

Cross the RIGHT / LEFT ankle on top.

Block your RIGHT / LEFT hip high, other hip

low.
Lie on your back.
Push your legs against the wall WITHOUT
moving them. Use a roll for your neck and low back.

Hold for 10 seconds.
Repeat _____ times ___ times/day.
Block the RIGHT / LEFT hip high, other hip
low.
Use spinal blocking and rolls for 20 minutes
before sleep.

Use a roll for your neck and low back all night
while sleeping.