Exercises

Exercises for musculoskeletal problems of the spine and extremities are all part of rehabilitation and osteopathy being a holistic approach to patient healthcare is aware of the value of prescribing good exercises to patients.

In 2010 the National Institute for Clinical Excellence (NICE) clearly identified that exercises, as part of rehabilitation along with manipulation (osteopathy) should be offered to all patients with non-specific low back pain. To take this a small stage further exercises can be beneficial to a range of musculoskeletal problems that osteopathy can help.

Prescribing too many exercises can often be overwhelming, confusing and unhelpful. At Daryl Herbert & Associates we are ready to give exercises as much as patients require, but we like to focus on a small number of easy, simple and most of all effective exercises. We will also suggest the best time to carry out your exercises, the frequency and the number of repetitions.

The exercise list prepared here is just the start of a small range of exercises that will build further with time. We are starting with simple Plank, Swiss Ball & Shoulder exercises. Exercises are part of your treatment and so will be prescribed with you and your specific injury or problem in mind. Do not hesitate to ask your osteopath for further explanation if you do not understand the exercises fully or if you need to start increasing your routine. You can email us if you have questions about exercises for musculoskeletal problems whether you are a patient of the practice or not, please click this link.

These exercises should only be performed after evaluation and instruction by a qualified professional. Should you experience pain or discomfort while doing exercise, stop immediately.

A number of shoulder problems or syndromes cause restriction of movement in the shoulder joint complex. Limitation can be due to pain and or actual resistance or restriction of joint movement. Often the joint fluid or capsule / membrane around the joint can become tight and ʻstuckʼ together. These problems can range from Frozen Shoulder, Adhesive Capsulitis, simple Capsulitis, Sub-Acromial Bursitis, Painful Arc Syndrome & Tendonitis.

The Swiss Ball (sometimes also called fit ball or physio ball) is an excellent piece of exercise equipment, which can be used by individuals at all levels of fitness, to work every major muscle group in the body. It also adds the dimension of core strength to your training.

Handy plank exercises worksheet. Core Stability exercises help to re-strengthen the spine, plank exercises are a very simple way to engage and work the core muscles of the spine. They start off simply taking a few seconds each for the four positions gradually increasing the time as the exercise becomes easier.

Exercises to Mobilise the Upper Back:

This exercise is designed to help patients with neck problems recent or ongoing.

Simple mobilising exercises to help many low back problems:

Always ask the osteopath at Daryl Herbert & Associates if these exercises are suitable for your situation.

Side Bending Movement:

Sit astride a chair, with your abdomen (stomach) facing the back of the chair: One hand holds the back of the chair, whilst the other hand stretches over to head to the opposite side. Keep buttocks and feet flat on chair & floor respectively. This movement is performed slowly and gently to reach a stretch point and is maintained for 3-­‐4 seconds to create further stretch. This is repeated 10 x to the left.

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