Michael Gillingham


        Book an appointment:

01872 264040

6 Ferris Town, Truro


                  GCC Registered    |    Royal College of Chiropractors’ Member    |    BCA Member

Spinal health for kidsSpinal_health_for_kids.html

Fitter, stronger, healthier...

Exercise Centre

How to take care of your back

Examples of correct and incorrect technique when performing common activities of daily life (ADL).

Click the exercise sheets below to download them for home use

Safe low back exercises

To fully recuperate from an acute or chronic back pain episode and prevent future disabling episodes, improving your spinal fitness is essential.

Neck (Cervical spine) exercises

Exercises and stretches for the neck to improve the free range of motion and to reduce muscle tension.

Mid back (Thoracic spine) extension exercises

Simple mid-thoracic extension stretches and mobilisations which encourage a more upright posture.

To download the leaflet click below on each page. Print on either side of an A4 piece of paper to form a leaflet:

High intensity circuit training using body weightSpinal_health_for_kids.html

To address the limitations of traditional exercise protocols and provide an effective and efficient program of exercise, a useful exercise strategy is high-intensity circuit training (HICT) using body weight as resistance. This approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes. Participants can repeat the 7-minute bout 2 to 3 times, depending on the amount of time they have. As body weight provides the only form of resistance, the program can be done anywhere.

All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.

Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.

1. Jumping jacks Total body

2. Wall sit Lower body

3. Push-up Upper body

4. Abdominal crunch Core

5. Step-up onto chair Total body

6. Squat Lower body

7. Triceps dip on chair Upper body

8. Plank Core

9. High knees/running in place Total body

10. Lunge Lower body

11. Push-up and rotation Upper body

12. Side plank Core