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Cromwell Health - Physiotherapy, chiropractic, acupuncture and massage therapy services, Cromwell New Zealand

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February 6, 2019

Thoracic Spine Stretches

Slowly roll spine up one vertebrae at a time while on hands and knees on floor.Hold ____ secs,

February 6, 2019

Scapula Stabilisation

Extend arm, keeping elbow slightly bent with gentle pressure through ball.Keeping shoulders back and

February 6, 2019

Cervical Spine Stretches

Keeping shoulders back and down, bring ___ arm behind back.Slowly tilt head towards opposite

February 6, 2019

Pelvic Stabilization

Clams Lie on side with both knees bent.Ensure top hip is pointing straight up towards

February 6, 2019

Core -Roller

Lie on foam roller so that back, neck and head are supported.Cross arms over chest and ensure that

core ball 1 neutral

February 5, 2019

Core – Ball

Sit on ball in neutral position:back straight.shoulders back and down.chin level.Tighten through

February 5, 2019

Core – Mat Sidelying

Tighten through deep abdominals while lying on side with elbow in line with shoulder.Keeping pelvis

February 5, 2019

Core Mat Prone

Lying on tummy on floor, contract deep abdominals.Raise opposite arm and leg a few inches off of

February 5, 2019

Straight Leg Raise

Assume BASIC positionLie on back with legs straightSlowly lift ___ leg a few inches from

February 5, 2019

Supine Bridge

Assume BASIC positionTighten through buttocksLift trunk away from floor/bedEnsure hips levelHold ___

February 5, 2019

Heel Slide

Advanced Heel Slide Assume BASIC positionSlowly slide ___ heel down away from body.Return to

February 5, 2019

Core Leg Roll

Lie on back with knees bentFeet flat on floorLocate muscle 1” inside bony points on front of

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