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Exercise & Stretches - Back
All images are property of the Courtyard Clinic © 2011.
Any unauthorised use of these images will be subject to legal action.
Lumbar Rotation
1. Lie on your back with your arms outstretched and knees together and bent to 90°.
2. Drop knee’s slowly to the left until you feel a stretch in your lower back.
3. Hold for at least 10 seconds before slowly bringing the knee’s back and dropping to the right for 10 seconds.
4. Repeat 3-4 times each side.
Bilateral Knee Hugs
1. Hug knee’s slowly up towards your chest, using both hands, until you feel a gentle stretch in your lower back.
2. Hold the stretch for at least 10 seconds.
3. Ease off slowly until your feet touch the ground.
4. Repeat 3-4 times.
Unilateral Knee Hugs
1. Hug your left knee slowly up towards your chest, using both hands, until you feel a gentle stretch in your lower back and buttocks.
2. Hold the stretch for at least 10 seconds.
3. Ease off slowly and repeat with the right leg.
4. Repeat 3-4 times.
Superman Stretches
1. On all fours reach your right arm out straight in front of you, hold four 10 seconds.
2. Return to all fours position, then extend the right leg straight out behind you and hold for 10 seconds.
3. Repeat exercise on the left side.
4. Repeat each side 3-4 times.
Cat Stretch
1. On all fours flex your back by pushing your middle-upper back up towards the ceiling until you feel a gentle stretch. Hold for 10 seconds.
2. Relax and allow back to slump in to a neutral position.
3. Repeat 3-4 times.
Exercise & Stretches - Neck
Neck Flexion Stretch
1. This stretch can be done kneeling (as shown) or seated.
2. Keeping your back straight nod your chin down towards your chest gently until you feel a gentle stretch at the back of your neck and upper back. Try to relax.
3. Hold for at least 10 seconds before slowly bringing the head back to neutral.
4. Repeat 3-4 times each side.
Neck Side-bending Stretch
1. This stretch can be done kneeling (as shown) or seated.
2. Keeping your back straight, slowly drop your left ear down towards your left shoulder until you feel a gentle stretch in the right side of your neck and right shoulder. Try to relax.
3. Hold for at least 10 seconds before slowly bringing the head back to neutral.
4. Repeat 3-4 times each side.
Neck Rotation Stretch
1. This stretch can be done kneeling (as shown) or seated.
2. Keeping your back straight, slowly turn your head towards the left until you feel a gentle stretch. Try to relax.
3. Hold for 5 seconds before slowly bringing the head back to neutral.
4. Repeat 3-4 times each side.
All images are property of the Courtyard Clinic © 2011.
Any unauthorised use of these images will be subject to legal action.