Back & Cervical program au.physiapp.

com
PhysiApp code: sfhjjyik
Alicia Cadavid

1 Set / 8 Reps / 1 s hold

1. Thoracic rotations in sitting

Sit straight on a chair.

Cross your arms over your chest.
Rotate your body around to one side and then around to the other holding each
position.
Continue this movement.

1 Set / 2 Reps

2. Cervical AROM

Start in a seated position looking straight forward.

Look down towards the floor, look up towards the ceiling.
Look over your right shoulder, look over the left shoulder.
Take your right ear to your right shoulder, take your left ear to your left shoulder.
Keep your shoulders down at all times.

2 repeats all directions

1 Set / 1 Rep / 1 s hold

3. Lumbar extension in standing

Stand up straight.
Place your hands in the small of your back.
Slowly bend backwards as far as you can comfortably, focussing on arching in
your lower back.
Hold this position.

1 Set / 1 Rep

4. Shoulder rolls seated

Sit upright in a chair and shrug your shoulders up to your ears, then roll them back
and downwards, squeezing your shoulder blades together.
This exercise is very important for maintaining good posture, and mobility in your
shoulders and upper back.

Back & Cervical program (assigned on 22/02/2024) Page 1 of 3

Assigned by Tarryn Walker, printed on 22/02/2024
 1 Set / 8 Reps / 1 s hold

5. Cat and camel with hands flat

The cat and camel stretch helps to stretch your spine and helps with improving the
mobility of your trunk.
Start on your hands and knees, with your knees directly underneath your hips and
your hands underneath your shoulders, and your back in a neutral position.
Place your hands flat on the floor and contract your abdominal muscles, making
sure that your spine is well aligned with your back straight as a table-top.
Inhale, and arch your spine away from the floor, pulling your belly up like a cat.
When it comes time to exhale, round your spine in the opposite direction, lowering
your belly towards the floor and lifting your head.
Rest for a few seconds and repeat as directed.

1 Set / 2 Reps / 1 s hold

6. Standing back extension

Stand with your legs at hip width apart and straight.

Place your hands on your hips.
Lean your body backwards, trying to arch in the lower back as much as you can,
lifting your chest up towards the ceiling.
Try to avoid allowing your hips to swing forwards too far.
Hold this position before returning to the start position.

1 Set / 8 Reps

7. Pelvic tilt in sitting

Sit upright in a chair with your legs hips width apart.

Slowly tilt your pelvis backwards, by rounding your lower back, and sitting through
your tail bone.
Next, tilt your pelvis forwards, arching your lower back, lifting your head and chest
up and sitting through your seat bones.
Keep your shoulders and upper back still during these movements.

2 Sets / 8 Reps / 1 s hold

8. Lying supine twist

The lying twist helps with mobility of your trunk and your hips.

Lie on your back with both legs bent and your feet flat on the floor and your arms
spread out to the sides.

Keeping your legs together, drop your knees down to one side whilst
simultaneously turning your head away in the opposite direction.

Hold this position, before you bring your legs and head back to the starting
position and repeat on the other side.

Increase the depth to which you lower your knees.

Back & Cervical program (assigned on 22/02/2024) Page 2 of 3

Assigned by Tarryn Walker, printed on 22/02/2024
 1 Set / 8 Reps / 1 s hold

9. Standing side flexion stretch

Stand with your legs at hip width apart and your feet firmly on the floor with your
arms by your side.
Reach one hand down to the side towards your knee, leaning your body with the
movement.
Hold this position.
Lean to the other side, hold this position and return back upright.
Note: the stretch can be increased by reaching overhead with your arm.

1 Set / 8 Reps / 1 s hold

10. Cat and camel on fists

The cat and camel exercise helps to stretch your spine and helps with improving
the mobility of your trunk.
Start on your hands and knees, with your knees directly underneath your hips and
your hands underneath your shoulders, and your back in a neutral position.
Make a fist if your hands can not be laid flat on the floor.
Contract your abdominal muscles, making sure that your spine is well aligned with
your back straight as a table-top.
Inhale, and arch your spine away from the floor, pulling your belly up like a cat.
When it comes time to exhale, round your spine in the opposite direction, lowering
your belly towards the floor and lifting your head.
Rest for a few seconds and repeat as directed.

Back & Cervical program (assigned on 22/02/2024) Page 3 of 3

Assigned by Tarryn Walker, printed on 22/02/2024