Exercise Library and Care Videos

Short answer: This exercise library holds the home exercises and care instructions our chiropractors give practice members. Each page has a video plus written steps, sets and reps, common mistakes and when to stop. Use them as your chiropractor directs. They're general guidance, not a substitute for a plan built for you.

These exercises are general guidance. Do them as directed by your chiropractor.

Neck and posture exercises

Neck exercises and stretches: gentle stretches for neck and shoulder tension.
Posture exercises: for the upper back, shoulders and neck.

Glute and core strengthening exercises

Glute bridges: lift your hips to work the glutes and support the pelvis.
Glute clams: side-lying work for the deep hip muscles.
Crab walks: banded side steps for standing glute strength.
Chair squats: a simple sit-to-stand for glutes and legs.
Crunches: a small, controlled curl-up for the abdominal muscles.

Lower back care

Lumbar mobilisations: gentle movements to keep your lower back moving.
Lumbar traction device: how to use your device, only as your chiropractor has shown you.
Heel lifts: how to fit and wear a prescribed heel lift.
Ice or heat for back pain: when each may help and how to use them safely.

Back pain video series with Dr Ben

Four short videos on everyday habits that may help your back. Watch them in order.

Start with the series overview.

When to stop an exercise

Stop any exercise that causes sharp pain, or pins and needles in your arms or legs. Tell your chiropractor at your next visit, or call us on 03 9787 8518.