Simple Exercises to Complement Your Osteopathic Care at City Osteopathy Integrated Health
At City Osteopathy Integrated Health, we believe that healing extends beyond the treatment room. Our goal is to empower our patients with the tools and knowledge they need to support their body’s natural healing process. Simple, intentional exercises can be a powerful way to complement your osteopathic care, helping you maintain mobility, reduce pain, and prevent future issues.
Why Exercise Matters in Your Healing Journey
Movement is an essential part of your recovery and overall well-being. By incorporating gentle exercises into your routine, you can enhance the benefits of your osteopathic treatments. Exercise helps to:
- Improve circulation, promoting tissue healing
- Strengthen muscles to support joints and posture
- Increase flexibility, reducing stiffness and discomfort
- Prevent recurrence of injuries by improving movement patterns
Our team at City Osteopathy Integrated Health is dedicated to guiding you through safe, effective movements tailored to your needs. Below are a few simple exercises that can be incorporated into your daily routine to support your osteopathic care.
1. Cat-Cow Stretch (Spinal Mobility & Posture Support)
This gentle movement promotes spinal flexibility and relieves tension in the back and neck.
How to do it:
- Start on your hands and knees with a neutral spine.
- Inhale as you arch your back, lifting your head and tailbone (Cow pose).
- Exhale as you round your spine, tucking your chin and tailbone (Cat pose).
- Repeat for 10 slow breaths.
2. Pelvic Tilts (Core Strength & Lower Back Support)
Pelvic tilts help engage your deep core muscles, reducing tension in the lower back.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Inhale and relax, then exhale as you gently press your lower back into the floor.
- Hold for a few seconds, then release.
- Repeat 10 times.
3. Seated Spinal Twist (Back & Hip Mobility)
This exercise improves spinal flexibility and releases tension in the back and hips.
How to do it:
- Sit on a chair with both feet flat on the floor.
- Place your right hand on the outside of your left knee and gently twist your torso to the left.
- Hold for 10 seconds, then switch sides.
- Repeat 3-5 times on each side.
4. Shoulder Blade Squeeze (Posture & Upper Back Strength)
Strengthening the upper back muscles helps maintain good posture and reduce neck strain.
How to do it:
- Sit or stand with your arms at your sides.
- Squeeze your shoulder blades together as if holding a pencil between them.
- Hold for 5 seconds, then release.
- Repeat 10 times.
5. Ankle Circles (Joint Health & Balance Support)
Keeping your ankles strong and mobile improves balance and overall joint health.
How to do it:
- Sit comfortably with one foot lifted slightly off the floor.
- Rotate your ankle in small circles, 10 times in each direction.
- Switch sides and repeat.
Personalised Guidance at City Osteopathy Integrated Health
While these exercises are beneficial for many, every patient’s needs are unique. At City Osteopathy, we take a personalised approach to care, ensuring that any movement or exercise programme aligns with your specific condition and recovery goals. Our team is here to guide you every step of the way, providing expert advice and adjustments as needed.
Supporting Your Health Beyond Treatment Sessions
Our mission at City Osteopathy Integrated Health is to help you achieve lasting health naturally. Whether you are recovering from an injury, managing chronic pain, or simply looking to enhance your mobility, these simple exercises can complement your osteopathic treatments and keep you moving with ease.
If you’re unsure which exercises are right for you, we’re here to help. Book an appointment with one of our skilled practitioners today, and let’s work together to support your body’s healing journey!
