Spinal Exercises

Spinal Exercises for Movement and Recovery

Quick answer: Spinal exercises can be used to improve flexibility, strength, stability and movement control. The most appropriate exercises depend on your symptoms, physical examination, stage of recovery and individual goals.

At Ansell Chiropractic Centre, targeted exercises may be recommended as part of a broader treatment and rehabilitation program. They can help improve movement, build strength and develop better control of the muscles that support your spine.

Our spinal exercise library includes specific programs for the neck, lower back, mid back, core, hips, shoulders and legs.

Only perform an exercise if it has been recommended as appropriate for you by your chiropractor or another qualified healthcare professional.

Choose Your Exercise Program

Use the sections below to find the exercise program that has been recommended for you. Each program contains specific exercises and videos designed to help you perform the movements correctly.

Neck Exercises

• Neck Flexibility Exercises — controlled stretches and movements designed to improve neck mobility and reduce stiffness.
• Neck Strengthening Exercises — exercises designed to improve the strength, support and control of the muscles around your neck.
• Cervical Curve Exercises — specific exercises that may be recommended to work on cervical posture, movement and control.

If you are experiencing persistent neck symptoms rather than simply looking for your prescribed exercises, visit our Neck Pain Guide.

Low Back and Core Exercises

• Low Back Flexibility Exercises — movements and stretches used to improve lower-back mobility when appropriate.
• Low Back Strengthening Exercises — exercises designed to improve muscular support, control and load tolerance around the lower back.
• Core Strengthening Exercises — exercises targeting the abdominal, trunk and stabilising muscles that help support the spine during everyday movement.

If you have persistent or recurring lower-back symptoms, our Low Back Pain Guide explains common causes, assessment and treatment options.

Mid Back Exercises

• Mid Back Flexibility Exercises — exercises designed to encourage comfortable movement through the thoracic or mid-back region.
• Mid Back Strengthening Exercises — exercises used to improve muscular support and movement control through the mid back.

Hip and Leg Exercises

• Hip Flexor Stretching Exercises — stretches designed to improve flexibility around the front of the hip and pelvis.
• Hamstring Stretching Exercises — exercises designed to improve flexibility of the muscles at the back of the thigh.
• Calf Stretching Exercises — stretches used to improve flexibility through the calf and lower leg.

Shoulder Exercises

• Shoulder Flexibility Exercises — controlled movements designed to maintain or improve comfortable shoulder mobility.

Why Spinal Exercises Matter

Comfortable movement depends on your joints, muscles and nervous system working together. Different exercises may therefore be used to improve:

• Joint mobility and flexibility
• Muscle strength and endurance
• Coordination and movement control
• Stability
• Tolerance to everyday activities, work and sport

Reduced mobility, strength or control can make some everyday activities more difficult to tolerate. The aim of exercise is not simply to make muscles stronger, but to help restore the movement and physical capacity needed for the activities that matter to you.

How Spinal Exercises Fit Into Chiropractic Care

Exercise and hands-on treatment have different roles within a chiropractic treatment program.

Depending on your individual findings, chiropractic care may include assessment, advice and manual treatment aimed at improving comfortable movement and function where appropriate.

Exercise can then be used to work on flexibility, strength, control and physical capacity between visits.

Your exercise program may change as you recover. An exercise that is appropriate during one stage of care may need to be modified, progressed or replaced later.

You can learn more about how modern chiropractic care works and how treatment is selected according to your individual findings.

Common Types of Spinal Exercises Used in Care

Flexibility and Mobility Exercises

Flexibility and mobility exercises may be recommended when an area is stiff or movement is restricted.

The aim is usually to gradually restore comfortable movement rather than force a joint or the spine through a painful range.

Depending on your assessment, these exercises may be introduced during early rehabilitation, following periods of reduced activity, or as part of an ongoing mobility program.

Strengthening and Stability Exercises

Strengthening exercises are used when greater muscular support, endurance or movement control is required.

Depending on the area being treated, these may target:

• Core and trunk muscles
• Hip and pelvic muscles
• Muscles supporting the neck and upper back
• Postural and stabilising muscles

Exercises can be progressed gradually as strength, control and tolerance improve.

Postural Control and Movement Exercises

Some exercises focus less on flexibility or maximum strength and more on how you control your body during everyday activities such as sitting, standing, lifting, working and exercising.

The aim is to develop efficient, comfortable movement rather than trying to maintain one rigid or “perfect” posture.

Why the Same Exercise Program Is Not Right for Everyone

Two people can have similar symptoms but require very different exercises.

Exercise selection may need to take into account:

• Where movement is restricted
• Areas of excessive mobility or instability
• Previous injuries
• Current strength and movement control
• Your stage of recovery
• Work, sporting and everyday demands

An exercise that is appropriate for one person may aggravate symptoms or simply be unnecessary for another. This is why the type of exercise, starting level and progression should be based on an individual assessment rather than symptoms alone.

When Should You Stop or Modify an Exercise?

Exercise should not be something you simply push through regardless of your symptoms.

Stop the exercise and seek appropriate advice if you develop:

• Significant or rapidly worsening pain
• New numbness, tingling or pins and needles
• New or worsening weakness
• Dizziness or unusual symptoms
• Symptoms following a significant new injury or trauma

If your symptoms have changed significantly, your exercise program may need to be reassessed before you continue.

For more information about symptoms that may require further assessment, see our guide to red flags and when to seek medical care.

How Your Chiropractor Selects Your Exercises

Exercise recommendations should be based on more than simply where you feel pain.

Depending on your problem, your chiropractor may consider:

• Your symptoms and medical history
• Movement and range of motion
• Strength and muscle control
• Neurological findings when relevant
• Previous injuries
• Your work and sporting demands
• Your current stage of recovery
• Your individual activity goals

Your exercises can then be reviewed, modified and progressed according to how you respond.

If you are new to the clinic, our First Visit Guide explains what happens during your initial assessment.

Why Choose Ansell Chiropractic Centre

Ansell Chiropractic Centre has been caring for Townsville families for over 40 years. Our chiropractors focus on thorough assessment, clear explanations and individual treatment recommendations rather than using the same treatment or exercise program for every patient.

We are also clear about the limits of chiropractic care, when imaging may be appropriate and when referral to another healthcare provider is the better option.

How to Use Our Exercise Library and Videos

Our exercise library contains the exercises and video demonstrations that may be prescribed as part of treatment and rehabilitation for problems such as neck pain and low back pain.

Each exercise page includes instructions and a video demonstration to help you perform the movement correctly.

Depending on your individual needs, exercises may be used to:

• Improve flexibility and movement
• Build strength and stability
• Improve movement control
• Increase tolerance to work, sport and everyday activities
• Support your return to normal activities

When performing an exercise that has been recommended for you:

• Follow the instructions and technique shown
• Move slowly and with control
• Use the repetitions and frequency you have been prescribed
• Focus on movement quality rather than pushing harder or further
• Do not add extra resistance, repetitions or additional movements unless advised to do so

Each exercise should only be performed when it has been recommended as appropriate for you by your chiropractor or another qualified healthcare professional. Your exercise program may change as you progress through your treatment and rehabilitation plan.

If an exercise causes significant pain, dizziness, new numbness or tingling, weakness, or worsening symptoms, stop and seek advice before continuing.