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Archive for the ‘Exercises’ Category

How To Foam Rolling

Foam Rolling a Chiropractic Guide

In this video you’ll see how to Foam Roll;

Your Thoracic Spine & Upper Back – lay back over the foam roller with it between your shoulders, you can use your hands to support the weight of your head if its too uncomfortable.

Repetitive Extension with your shoulders upper back and head – In the extended position over the roller, gently pulsing and slighting shifting your upper body weight left or right.

How to Side Roll the Shoulder & Lats – Lying on the side, with the arm/hand up above the head, have the roller placed on the outer shoulder blade, gently move up working the shoulder and shoulder blade area

Hamstrings – Sitting on the floor place the roller under your leg

Quadriceps – Laying on your front with the roller under your upper leg

Pelvis & Hips – Almost sitting on the roller, change the angle of your body and then leg to see if you are able to hit tender spots.

ITB – Iliotibial Band – very important for runners. Side lying with the roller on the outer leg. Go up high into the pelvis and down as low as the knee.

Calves – overlooked with ankle stiffness/issue. Sitting on the floor with the roller under the lower leg. Do one leg at a time by crossing on leg over the other to increase force through the roller

Also with a foam roller don’t roll on bone keep it to the softer stuff, don’t roll your lower back, don’t be too aggressive or forceful!

Its all about habit and frequency try and roll out for a few minutes at least 3 times a week. These are techniques to better manage and keep a healthy back healthy. Opposed to fixing things that are wrong in the back or spine.

If you are generating or aggravating pain then stop – don’t make things worse!

Posture, Spine, Back Pain & Chiropractic

Posture and Spine Health are our main speciality.

Most people wont ever think about their posture or back until they develop a problem.

As Chiropractors specialise in the spinal and structural alignment of posture in order to stay healthy and pain free. How you feel is obviously important in the short term but how your spine works is what matters long term. Postural deviation can effect disc and wearing processes longer term. This can lead to some very serious spinal conditions, that are debilitating.

We initially identify what level or change or damage has developed through the spine & back. In the clinic we utilise some of the most advanced postural scanning technology. From there we initially work on allowing the back to heal and work normally again. Once this is happening we can start developing movement and strength strategies.

Over 10years our protocols have helped thousands of people, here are just a handful of some of our happy patients & their results!

If you’re struggling with posture, aches or pain! Its time to make your first appointment!

Sciatic a Chiropractic Guide

Learn about Sciatica, Low Back Pain & Chiropractic

Learn about Sciatica and Low Back Pain

Sciatica is one of the worst and most common symptoms we can see from the low back in clinic. It is an indication that things have become considerably progressed and aggravated in the lower back.

Its very important to understand Sciatica is only a symptom and not a diagnosis and there is a lot of causes of sciatica.

Proper assesement, diagnosis and a plan of treatment if crucial.

Imaging such as MRI is only to be considered in very few individual specific cases. Which often leads to complications and delays in accessing the necessary treatment at early stages, when management of the conditions is easier.

Important foundations to movement include breathing, bracing and bending. Book your next appointment here.

Shoulder Pain Stretches

5 Easy Daily Stretches to help with shoulder pain and mid back pain and tension

chiropractic shoulder stretches

As always these exercises should be done when prescribed during the correct phase of your chiropratic treatment.

Stretches should be slow and controlled not aggravating and forced. Its normal to feel a tension or light ache but stay away from sharpness and pain. For these exercises you’ll need a towel and a light weight.

  • Shoulder Rolls – Tall, clockwise and anticlockwise rotations through the shoulders shoulder blades, chest and mid back.
  • Shoulder Extension – With towel behind the back in two hands pull back and separate with the towel to create tension
  • Shoulder Towel Rotation – With the towel again behind the back, one hand going over the top and one going under to the low back gently pull the towel as high then as low as the shoulders will allow.
  • Shoulder Weight Rotation – With the head supported on your side, the arm should be resting at the waist with the elbow at 90degrees. Holding a light weight then let the arm rotate in and out
  • Scapular Press Ups – On the floor in either a conventional press up or modified on your knees. The aim is to lock the arms out and and move the body up and down using the shoulders and shoulder blades. This will be a much smaller movement then you’d expect. 3

For more information regarding the foundations of exercise please read, breathing, bending and bracing.

Hip & Pelvic Pain Stretches

5 Best Stretches to help with hip and pelvic stiffness & Pain

Never Stretch into Pain or feel aggravated through these positions, you are to guide and progress not be aggressive through these actions.

  • Hip Flexor Stretch – Keep the low back tall, move the hips forward, raise the arm above the head on the stretch side and hold for 10seconds on each side, repeat 3x
  • Hip Flexor to Hamstring – From the hip flexor stretch position you can then move the hips backward, straightening the bent leg in front of you. With this leg straight and low back supported lean into the hamstring. hold for 10seconds and repeat 3x on both sides
  • Hamstring Progression- Using a strap, band or towel, laying on your back, try and gently straighten the leg. Both sides hold for 10seconds repeat 3x.
  • Hip Rotation -Lying on your back bend one knee and bring the ankle or foot of the other side onto the bent knee. Use your hands on the bent knee side to gently pull towards yourself. On both sides hold for 10seconds and repeat 3x.
  • Pigeon – (Advanced rotation) with one leg in front of you bent and folded across across your centre line, your back leg should be straight and hips level. Use the arms and upper body to move forward over your front folded leg. Both sides 10second holds and repeat 3X daily.

If you need any more help or advice please email info@dublincitychiropractic.

Exercises are only supportive of a working body, If you are inflamed or experiencing intense pain levels. These are not advisable and please make an appointment with your Chiropractor.

See stretches for the low back and dont forget the foundations to all movement breath, brace and hinge.

Fix Bad Posture

5 Easy Exercises to help improve Bad Posture and Anterior Head Carriage

Great exercises for office works, drivers and people sitting at technology. Can help with neck pain pain, back pain, headaches and shoulder pain.

  • Wall Angel – Back, arms, and head flat against the wall, Arms at 90°, initially rotate the arms up and down, then pull the arms up to the ceiling then down to the floor, whilst keeping your body flat – 30-60Seconds Daily
  • Chin Tucks – Practise this on the floor with something soft behind your head initially. Its a subtle movement, firstly tuck the chin down slightly then pull (retract) the head backwards using the neck musculature and hold for 5 seconds repeat 5-6times
  • Foam Roller Extension – Against a foam roller or modify with a rolled up towl and create extension through your upper back shoulders and neck
  • Cobra Extension- Lying on your front, brace your core and then lift the shoulders, chest and neck up, with the arms pulled back and trying to pull your shoulders together. Squeeze in this position for 6-8seconds and repeat 3-5times
  • Pectoralis (chest) Stretch – In a door frame, bring your arms up to 90° move your feet forward so that you feel a tightness into your chest and then pull forward and back – Repeat for 20-30seconds.

As ever these exercises should be painless and not generate pain either during or after the exercise.

Advanced Chiro Core

5 New Advanced Core Exercises

5 Advanced Core Exercises –

Only to be done when recommended by your chiropractor. These positions are advanced with the potential to aggravate any underlying issue or effect your recovery. Do not try until you have mastered the beginner core exercises.

  • 1) Plank Taps & Plank Rolls – Each can be done for 30seconds- 1minute, control the movement, contract the core.
  • 2) Extension Superman – Lift chest arm and head with legs at the top end squeeze for 2-5seconds, should be slow and controlled not jarring.
  • 3) Bear Walk – On toes and hands with knees up, straight back and spine – move forward and back a few steps with control & keeping height in the back.
  • 4) Plank Walks- From a plank position walk the hands in towards the feet whilst hinging the hips, loading the gluts and hamstrings not your low back. (hinge)
  • 5) Boat Pose – 10seconds Holds, tall and long through your low back with chest high, keep the back engaged and not rounded in this pose

You can see all earlier exercises HERE.

Best Core Exercises

5 Daily Beginner Core Strengthening Exercises to help Back Pain

Beginner Core Exercises

These should only be done once recovery and pain control has been underway and the initial mobility exercises have been done for a few weeks.

  • Plank – Aiming for a one minute hold – this can be build up in 20second holds.
  • Side Plank – Again aiming on a minute per side but can be build up in 20second holds
  • Superman – Strong table top back position use the arm and leg as counter weights, bracing the core and concentrating on a stable pelvis and truck – hold for 60 seconds
  • Dead Bug – Flatten the low back on the floor brace the core and smoothly move the arm and leg whilst keeping the low back flat against the floor – hold 60 seconds
  • Gluteus Raise – Raising the hips up with the feet flat and knees at 90degrees. Aiming to get good buttock contraction – move for 60seconds

See the mobility exercises for low back, mid back and neck

See the foundation lessons on how to breath, brace and pivot.

5 Amazing Low Back Stretches

Five Easy Daily Low Back Stretches, for Stiffness Aches or Pain!

Easy stretching exercises to be able to move and open the low back, hips and pelvis. For anyone experiencing stiffness aches or pain.

  • Cat Camel – Gentle smooth mobiliser, move to the top and bottom smoothly for 30-60seconds this can be repeated multiple times a day,
  • Lumbar Extension – Keep the hips and pelvis planted whilst lifting your chest, this may be a much smaller movement then shown in the video. The aim is to feel the low back tension when it reaches the pivot. Hold for 8-10seconds on each side and repeat 3x,
  • Glut Stretch -lying on your back, head resting, pull one knee up with both hands to the same shoulder once in this position try and pull the knee across to the other shoulder. Hold for 8-10seconds and repeat on each side 3x,
  • Lumbar Rotation – with both legs bent to 90degrees rotate to one side while rotating to the opposite side with upper body and arm. Hold for 8-10seconds and repeat on each side 3x,
  • Child Pose – Sitting deep onto the heals, gently fold at the waist and try to stretch both arms as far forward as possible, whilst sitting deep. hold for 10seconds and repeat 3x.

Click here for Neck Stretches or Mid Back Stretches

Learn how to breath, brace and pivot as your foundations to movement.

Upper Back & Shoulder Exercises

5 Simple Upper back, Shoulder and Shoulder Blade Exercises

5 Easy Daily Stretches

Fantastic Daily Exercises to help with upper back shoulder, neck, headaches pain, stiffness and tension.

Always pull into stiffness or tension be cautious and never pull into pain. Go at your own tolerance and build up!


1) Latissimus Stretch – Hold for 10seconds repeat 3times, twice daily

2) Thoracic Spine Rotation- Mobilise and rotate slowly up and down for up to 30seconds

3) Foam Roller Extension – Once a day for 1-3minutes. Go slow and start in the mid back roll up to the shoulders raising the hips and never roll your low back.

4) Brugger Break – Hold for 10seconds and can be repeated through the day. Fantastic for office workers sitting at a computer.

5) Pectoralis Stretch- Hold for 8-10seconds and Repeat three times on each side. Use a door frame of wall to create leverage.

If you’ve any questions please contact info@dublincitychiorpractic.ie

Click the link for further information on breathing, bracing, hinging and for Neck Stretching

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