Clinical Fitness Guide

Spine-Safe Exercise Programme

These gentle, low-impact spinal exercises are clinically selected to build supporting core strength, improve flexibility, and reduce mechanical strain on degenerated or herniated discs.

⚠️ Clinical Safety Precautions

Always consult with Dr Aliashkevich or your treating physiotherapist before initiating any exercise program. Stop immediately if you experience sharp or sudden pain, pain radiating down your arms or legs, muscle weakness, or tingling in your hands or feet.

1

Pelvic Tilts (Lumbar Isometric Core)

Target muscles: Deep Transversus Abdominis and stabilizing muscles

Starting Position

Lie flat on your back on a comfortable mat with knees bent and feet flat on the floor.

Step-by-Step Execution

  1. Breathe out deeply and tighten your abdominal muscles, pulling your belly button down towards your spine.
  2. Gently flatten the small of your lower back against the floor. Your pelvis will tilt slightly upward.
  3. Hold this flat-back position for 5 seconds, breathing normally.
  4. Relax and return to your starting neutral position. Perform 2 sets of 10 repetitions daily.
2

Bird-Dog (Lumbar Extensor Strength)

Target muscles: Multifidus, gluteals, and lower back erectors

Starting Position

Position yourself on all fours (quadruped) with hands directly under shoulders and knees under hips.

Step-by-Step Execution

  1. Maintain a neutral, flat "tabletop" spine. Do not allow your lower back to sag or arch.
  2. Slowly extend your right arm straight forward while simultaneously extending your left leg straight backward.
  3. Keep your arm, trunk, and leg in a single horizontal line. Hold for 3 seconds.
  4. Slowly return to all fours and alternate to your left arm and right leg. Complete 10 repetitions on each side.
3

Chin Tucks (Cervical Alignment & Decompression)

Target muscles: Deep neck flexors and posture alignment

Starting Position

Sit tall in a supportive chair with shoulders relaxed, looking straight ahead.

Step-by-Step Execution

  1. Keeping your eyes level, slowly glide your head straight backward (as if making a double chin).
  2. Do not tilt your head backward or look down; keep the movement purely horizontal.
  3. Hold the retracted "tucked" position for 5 seconds, feeling a gentle stretch at the base of your skull.
  4. Relax and return to the starting position. Repeat 10 times, 2 to 3 times throughout the day.