Patient Exercise Downloads
Printable Spinal Exercise Sheets
Click print on your browser (**Ctrl + P** or **Cmd + P**) to generate clean, high-contrast, black-and-white exercise reference guides to use during your home physical therapy.
DR ALES ALIASHKEVICH — SPECIALIST NEUROSURGEON
Professional Neurosurgical Practice · Melbourne, Victoria · Phone: (03) 9000 0002
Cervical Spine Stabilisation Routine
Clinical conditioning program targeting deep neck flexors and shoulder postural support.
| Exercise Movement | Hold Pacing | Repetitions | Daily Schedule |
|---|---|---|---|
| Isometric Neck Extension | 5 seconds | 10 repetitions | 2-3 daily |
| Chin Tucking Alignment | 5 seconds | 10 repetitions | 3 daily |
| Scapular Squeezes | 3 seconds | 15 repetitions | 2 daily |
Lumbar Active Core Stabilization
Isometric core building and extensor support exercises to stabilize lumbar segments.
| Exercise Movement | Hold Pacing | Repetitions | Daily Schedule |
|---|---|---|---|
| Posterior Pelvic Tilts | 5 seconds | 10 repetitions | 2 daily |
| Bird-Dog Balancing | 3 seconds | 10 reps each side | 1 daily |
| Abdominal Bracing | 8 seconds | 8 repetitions | 2 daily |