In your first trimester, this exercise may be performed while lying on your back. In your second and third trimesters, perform this exercise while sitting or standing.

1. Begin by lying on your back with your knees bent and your feet on the floor.
2. Exhale and contract your abdominal muscles, rotating your pelvis upward, whilst pushing your lumbar spine towards the floor.
3. Hold for 3-5 seconds and relax to the starting position.
4. Perform 10 repetitions

*** As the pregnancy progresses the Pelvic Tilt can be performed in standing position

Depending on capability choose your level.
Beginner

1. Side-lying with knees flexed 90º
2. Place elbow beneath shoulder
3. Place free hand over opposite shoulder (pushing down on it can assist shoulder stability)
4. Straighten the torso until the body is supported by only the elbow and knee

Bird Dog
This is an excellent exercise to promote a stable core by applying movement through either the legs or arms and legs together. The combined movement occurs at the hips and shoulders while the low back remains stable, allowing this exercise to have excellent carry over to your daily movements.

• Step 1: Assume an ‘All 4’s’ position (quadruped) with your back in a neutral alignment.  Hands directly under the shoulders and knees directly under the hips.
• Note - Remember a ‘neutral’ position is a very slight arch (lift your tail slightly!) and not completely flat.
• Step 2: Without allowing any movement to occur at the low back, kick one of your legs backwards while simultaneously raising the opposite side arm until both extremities are fully straightened.  Don’t raise either arm or leg past horizontal!
• Note - Push the heel away (kick heel straight back) and make a fist to enhance abdominal bracing.
• Step 3:Hold each extended pose for 10 seconds before returning back to the starting 'All 4’s' position.

Bird Dog - advancing the exercise
You can also ‘sweep’ your arm and knee back underneath your body so no weight is borne by either, in between each repetition. Don’t let your back round during this motion but instead maintain the neutral spine position and allow the motion to only occur from the hips and shoulders! Again, perform the same descending rep-scheme as the previous two exercises.
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​SPINE STABILITY - THE CURL UP

​Curl-up – Technique Tips

• Lying on your back, with hands supporting the lumbar spine, this ensures your spine remains in a neutral slightly arched position during the next step
• One leg is bent to 90º with knee flexed, the other is relaxed on the floor
  
• Before the next step, imagine the head and neck as a rigid block.…level on the thoracic spine. No cervical motion should occur (no chin poking or chin tucking)
• Raise the head and shoulders off the ground only a couple of inches and hold for 10 seconds (Intent is to activate the abdominal muscles, with no neck flexion) – focusing on a slight upper thoracic lift
• After a 10 second hold, relax your head back down to the resting position

Cervical adjustments are used as part of an overall treatment plan for a variety of conditions for example tension headaches, neck pain/restricted movement and shoulder issues.

The adjustments as part of a treatment plan are very effective in relieving the associated signs and symptoms.

*All patients are medically screened, professionally assessed in a clinical setting prior to adjustment. The treatment shown is performed by a competent professional in a clinical setting, and should not be attempted at home.

​In this video we're demonstrating knee adjustments.
Patients can often present with knee pain, loss of sensation, ankle and foot dysfunction or restrictions in motion.

The adjustments as part of a treatment plan are very effective in relieving the associated signs and symptoms.

*All patients are medically screened, professionally assessed in a clinical setting prior to adjustment. The treatment shown is performed by a competent professional in a clinical setting, and should not be attempted at home.

In this video we're demonstrating a few variations of neck adjustments.
Patients can often present with neck pain, severe restriction of neck movement, headaches and migraine for example.

The adjustments as part of a treatment plan are very effective in relieving the associated signs and symptoms.

*All patients are medically screened, professionally assessed in a clinical setting prior to adjustment. The treatment shown is performed by a competent professional in a clinical setting, and should not be attempted at home.