Exercises and Stretches




Abdominal Core strengthening while strengthening the Gluteal, Thigh & Hamstring muscles.

The Abdominal bridging exercise is a great exercise for working several muscle groups at once and is low impact on the lower back and so great for those of us with old lower back injuries. This exercise works the following muscle groups the Core;(Rectus Abdominus, Internal & External Obliques and Transverse Abdominus), Gluteal, Quads and Hamstrings. This is a great exercise for rehabilitating the lower back as it co-ordinates many muscle groups that are often weakened after a lower back injury.

This exercise should only be performed after learning the pelvic tilt exercise.

(Normal breathing should be maintained throughout these exercises.)

1.Abdominal Bridging Exercise  ©Matthew Q Smith Chiropractor

This exercise helps you keep your ‘neutral spine’ while toning deep abdominal muscles & strengthen your core helping your back to be more stabilized & less prone to injury.
Position: On back (on the floor) with knees bent and arms at your side.
Description: Tighten your abdomen and tighten buttock muscles. Then tilt your pelvis into a neutral position and raise pelvis off the floor (as learnt in the pelvic tilt exercise). Hold this position for 5 – 10 seconds, then returning to the starting position. Repeat this sequence 5 times. Perform once a day. Perform 7 days per week.

2. Bridge – Leg Lift   ©Matthew Q Smith Chiropractor

Position: On back (on the floor) with knees bent and arms at your side.
Description: Once in the bridge position as described above, lift one foot off the floor 30cm and hold for 5 – 8 seconds, then return foot to the floor. Do this with each leg 5-10 times.
Perform once a day. Perform 7 days per week.
* Remember – maintain slow and controlled leg movements – maintain normal breathing
Position: On

3.Leg Lift with Straightened Leg ©Matthew Q Smith Chiropractor

Same as previous exercise except raised leg is then extended outwards until the leg is fully straight hold for 5 – 8 seconds, then return foot to the floor keeping your pelvis off the floor the whole time. Alternate from left to right side Do this with each leg 5-10 times.
Perform once a day. Perform 7 days per week.

Caution: If these stretches cause you any pain, tingling, numbness or any other discomfort discontinue doing the exercises and contact your Chiropractor






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