Exercises

Thoracic Spine Mobilization on the Pilates Roller

Mobilizing the thoracic spine on the Pilates roller is a soothing exercise that helps improve mobility in the upper back and supports an upright posture.

Gently resting and mobilizing the thoracic spine on the roller also stretches the front muscle and fascia chain. The chest area in particular can open up, while the shoulder girdl…

Why the Pelvis Matters So Much

Your pelvis carries your upper body and connects your back, hips, and legs. When it's balanced, you move easier and with less pain. Tension or a misaligned pelvis can affect your back, hips, or neck. The right exercises strengthen, loosen, and stabilize the pelvic muscles.

Who Pelvic Exercises Are For

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Exercises for a healthy back strengthen the muscles, improve flexibility, and prevent pain by targeting the core, hips, and pelvic floor, as well as mobilizing the spine. Regular stretching and strengthening exercises support posture and prevent tension.

Exercises for disc problems aim to strengthen the muscles around the spine, improve mobility, and relieve pressure on the discs. Targeted strengthening and stretching exercises can reduce pain and stabilize the spine.

Running/walking and lying down is better than sitting and standing.

We treat patients with bulging discs = protrusion exclusively in…

Hip Exercises

Lateral Leg Raise (Hip Abduction)

• Starting position: Lie on your side, supported by lower arm, legs extended.
• Movement: Lift top leg and lower with control. 2–3 sets × 10–15 reps per side.
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Important Notes

• Start gently, increase intensity gradually.
• Maintain neutral spine position; avoid overextension.
• Take pain seriously: stop immediately and consult a physical therapist if discomfort persist…

Shoulder Exercises

Scapular Retraction

• Starting position: Sit or stand upright, arms relaxed.
• Movement: Gently pull shoulder blades back and down, hold 5–6 seconds, release. 2–3 sets × 8–12 reps.
• Ta…

Palmar Fascia / Palm Stretch

• Starting position: Sit or stand comfortably, arm extended, palm facing up. Elbow lightly supported.
• Movement: With other hand, gently press fingers back until you feel a stretch in the palm. Straighten elbow, hold briefly, release, then sw…