Home exercise library
Exercises to do between visits
These are the home exercises we hand out most often, with what each one is for and how much to do. They are general instructions — always follow the specific plan your provider gave you.
Low back
Pelvic tilt
Restores gentle movement to a stiff, guarded lower back.
- 1Lie on your back with knees bent and feet flat.
- 2Flatten your lower back into the floor by tilting your pelvis backwards.
- 3Hold for three seconds, then let it return to neutral.
10 repetitions, twice a day
Cat–camel
Moves the spine through its range without loading it.
- 1Start on hands and knees with a neutral spine.
- 2Slowly round your back towards the ceiling.
- 3Then reverse into a gentle arch, letting the belly drop.
- 4Move smoothly and stay within comfort.
8–10 slow cycles, once or twice a day
Glute bridge
Builds hip strength so the lower back does less of the work.
- 1Lie on your back, knees bent, feet flat and hip-width apart.
- 2Press through your heels and lift your hips until your trunk is level.
- 3Hold for two seconds, then lower slowly.
2 sets of 10
Stop if you feel pinching in the lower back rather than work in the buttocks.
Neck & shoulders
Chin tuck
Counteracts forward head posture from desks and phones.
- 1Sit or stand tall, looking straight ahead.
- 2Draw your chin straight back, as if making a double chin.
- 3Hold for five seconds without tipping your head down.
10 repetitions, several times a day
Upper trapezius stretch
Eases tension at the side of the neck and top of the shoulder.
- 1Sit tall and let one arm hang, holding the edge of your seat.
- 2Tip your head away from that shoulder.
- 3Keep the stretch gentle and breathe normally.
Hold 30 seconds each side, twice
Never pull hard on your head, and stop if you feel dizziness or tingling.
Scapular squeeze
Wakes up the muscles between the shoulder blades.
- 1Sit or stand with arms relaxed at your sides.
- 2Draw your shoulder blades back and slightly down.
- 3Hold five seconds without shrugging.
10 repetitions, twice a day
Hips & legs
Hip flexor stretch
Reduces the pull on the lower back after long periods of sitting.
- 1Kneel on one knee with the other foot forward.
- 2Tuck your pelvis under and shift gently forwards.
- 3Keep your trunk upright rather than leaning.
Hold 30 seconds each side, twice
Hamstring stretch
Improves tolerance for bending and lifting.
- 1Lie on your back and hold one thigh with both hands.
- 2Slowly straighten the knee until you feel a mild stretch at the back of the thigh.
- 3Keep the other leg bent with the foot on the floor.
Hold 30 seconds each side, twice
Ease off if the stretch produces tingling or pain down the leg rather than a pull in the muscle.
Core & posture
Bird dog
Trains trunk control while the limbs move — the pattern used in daily lifting.
- 1Start on hands and knees with a neutral spine.
- 2Extend one arm and the opposite leg until both are level with your trunk.
- 3Hold briefly without letting your back sag or rotate, then swap sides.
8 repetitions each side
Side plank on knees
Builds side-trunk endurance with less load than a full plank.
- 1Lie on your side with knees bent and elbow under your shoulder.
- 2Lift your hips so your trunk is in a straight line from head to knees.
- 3Breathe normally while you hold.
3 holds of 10–20 seconds each side
Dead bug
Teaches you to brace the trunk while the legs move.
- 1Lie on your back with knees bent, feet off the floor and arms towards the ceiling.
- 2Flatten your lower back gently into the floor.
- 3Lower one heel to the floor and return, keeping the back still.
8 repetitions each side
Wall angel
Restores shoulder and upper back movement for desk workers.
- 1Stand with your back against a wall, feet a few inches out.
- 2Place the backs of your arms on the wall in a goalpost shape.
- 3Slide your arms up and down while keeping contact with the wall.
10 slow repetitions, once a day
Before you start
Stop any exercise that causes sharp pain, or that pushes numbness, tingling or weakness further down an arm or leg, and let us know at your next visit.
Seek urgent medical care for sudden leg weakness, numbness in the groin or saddle area, or loss of bladder or bowel control.
Should these exercises hurt?
No. You should feel effort or a mild stretch, not sharp pain. Stop any exercise that increases your pain or sends symptoms down an arm or leg, and tell your provider.
How often should I do them?
Little and often beats one long session. The suggested doses here are typical starting points; follow the specific plan your provider gave you.
Can I start these before my first appointment?
These are general exercises, not a personal prescription. If you have not been examined, or you have significant pain, numbness or weakness, call us first on (706) 548-8984.
Want the reasoning behind these? Read our patient articles.
Not sure which exercises are right for you?
An examination tells us which movements will help and which to leave alone. Call the office or send an appointment request.
New patients: please call the office or send a request — we will confirm your appointment with you directly.