BOOK NOW

Stay strong and flexible at Christmas

Dec 18, 2018

Exercises to reduce the risk of injury this Christmas

For our top tips to reduce the risk of getting or increasing flare ups to your neck or lower back this Christmas, please see our Christmas Survival Guide blog.

Here are some great exercises to keep you strong and stretched out over the Christmas period which can help reduce the risk of injury.

Back Arching (Lumbar Spine Extension)

    
  • Lie on your front.
  • Push up with your arms and arch your back
  • Repeat five times, two times a day.
  • Hold the last position for a 30 seconds

Knee Rolling (Lumbar Spine Rotation)

  • Lie on your back with your knees bent up and feet flat on the surface.
  • Keep your knees together and roll them steadily from side to side.
  • Repeat five on each side, two times a day.
  • Hold the last position for a 30 seconds each side

 

Bridging

  • Start with your back and arms flat on the mat, knees bent and feet planted on the floor.
  • Proceed to slowly raise your hips until your trunk and thighs are aligned.
  • Hold for 10 seconds, repeat five times, two times a day

Superman

  • Reach out opposite arm and leg
  • Hold 10 seconds, five times on each side, two times a day

Back Arching (Lumbar Spine Extension)

 

Lumbar Spine - Back Arching Exercise

  • Move your hips forward
  • Lean back as far as you can.
  • Repeat five times, two times a day

 

Chin Tucks (Cervical Spine Retraction)

  • Sit up tall
  • Keeping your eyes looking forwards
  • Tuck your chin to your chest (make a double chin)
  • Hold 10 seconds, repeat five times, two times a day

 

Shoulder Shrugs + Rolls

                 
  • Shrug your shoulders up towards your ears then relax down
  • Roll your shoulders round backwards then repeat forwards
  • Repeat each exercise ten times, three times a day

If you have any injuries, aches or pains over the Christmas Period we are running a reduced service at our clinics, and appointments can be booked online via our website 24/7.

Related Posts

Shockwave Success for Arthritis Hand Pain
Shockwave Success for Arthritis Hand Pain

Shockwave Therapy for Osteoarthritis Osteoarthritis (OA) is a common condition which can affect any joint in the body. Most often it affects load bearing joints including the spine, hips and knees, as well as joints within the hand. Recent research including that of...

read more
Welcome to the team Verity!
Welcome to the team Verity!

Physiotherapist - Verity Chase We're excited to announce Verity will be joining the clinical team on 15th October 2024. Verity qualified with First Class Honours in Physiotherapy from the University of Chichester. She also has qualifications in clinical massage...

read more
Welcome to the team Jess!
Welcome to the team Jess!

Receptionist/Administrator - Jessica Jackson We're delighted to welcome Jess to the administration team as our new Receptionist/Administrator based at our Stansted Park clinic.   Jess has worked within administration for 9 years and is always eager to learn more...

read more