North Yorks Chiropractic

Clinic Mobile: 07584308980

77 St Aelreds Mews Email: northyorkschiro@gmail.com
Derwenthorpe Website: www.northyorkschiro.co.uk
York
YO31 0RW

Exercise plan: Patient: Date:

Lumbar spine mrsSyed
nicola adelaars
Mustafa 22nd Jun 2020

Lying On Your Front

Lie on your front. If you find this uncomfortable, you can place a pillow
under your tummy.

Hold for 5-20 minutes | Repeat 1 times | Perform 1-2 times daily

Video: http://youtu.be/J4mxVu64hz4

Neutral Position Lumbar Decompression SB

Lie flat on your back, with your feet resting on a Swiss ball. Relax in this
position. You can place your arms above your head if you wish. This
exercise is a decompression exercise for the spine, especially useful for
lumbar disc problems.

Hold for 5-10 minutes | Repeat 1 times | Perform 1-2 times daily

Video: http://youtu.be/F--DOHxePGI

Neutral Position Lumbar Decompression Chair

Lie flat on your back, with your feet resting on a chair. Relax in this
position. You can place your arms above your head if you wish. This
exercise is a decompression exercise for the spine, especially useful for
lumbar disc problems.

Hold for 5-10 minutes | Repeat 1 times | Perform 1-2 times daily

Video: http://youtu.be/Zvfxgiqlsh4

www.northyorkschiro.co.uk Page: 1 / 2
 Double Leg Back Stretch
Lie flat on your back, and bend your knees towards your chest. Hold this
position and feel a gentle stretch in your back. If you get any groin pain
while doing this exercise, stop and inform your therapist. Relax, and
repeat as necessary.
as discussed, start of with one leg to your chest and keeping the other one
bend at the knee, again be comfortable so can be done on the bed.

Hold for 20-30 seconds | Perform 2-3 times daily | Perform both sides

Video: http://youtu.be/ZEz80zvkUv4

Dear Syed please stop any exercise that causes pain. If you have any questions with an exercise, just email me
on northyorkschiro@gmail.com. Good luck and keep with it!

www.northyorkschiro.co.uk Page: 2 / 2