Rehabilitation Exercises
Designed by ZhengJi Wellness specialists · Safe home exercises · Maintain spinal health
Regular, correct rehabilitation exercises are key to maintaining spinal health and preventing recurrence. The following exercises were carefully designed by ZhengJi Wellness specialists and can be safely practised at home.
Rehabilitation Exercises
Neck Exercises
5 reps each direction · 2 sets daily- 1Sit up straight, fully relax both shoulders, look forward
- 2Slowly tilt your head to the left, bringing your ear towards your shoulder, hold 5 seconds
- 3Return to centre and repeat to the right, hold 5 seconds
- 4Slowly bring chin to chest (cervical flexion), hold 5 seconds
- 5Slowly tilt head back, hold 3 seconds(Skip if uncomfortable)
Benefits:Relieves cervicogenic headaches, improves cervical mobility — ideal for those who work at a desk for long hours
Upper Back Exercises
10 reps · 2 sets daily- 1Feet shoulder-width apart, sit or stand straight, look forward
- 2Cross arms over shoulders, round your upper back, tuck chin, Hold 5 seconds
- 3Open chest, draw shoulders back and bring shoulder blades together towards the spine
- 4Hold 5 seconds, feel upper back muscles engage
- 5Slowly return to centre and repeat
Benefits:Relaxes upper back muscles, corrects rounded shoulders and hunching, improves thoracic mobility
Lower Back Exercise (Core Activation)
10 reps · 2 sets daily- 1Lie flat on your back, bend knees to 90°, feet flat on the floor
- 2Inhale deeply; on exhale, draw in abdomen and press lower back flat against the floor
- 3Hold abdominal contraction 10 seconds, breathe normally
- 4Relax for 5 seconds then repeat; Advanced: extend one leg while maintaining stability
Benefits:Strengthens core muscles, relieves lower back ache, prevents lumbar disc problems
Shoulder Exercises
3 reps per side · 2 sets daily- 1Extend your right arm across your chest, parallel to the floor
- 2Use your left hand to support the right upper arm, gently pulling it closer to your chest
- 3Hold 20–30 seconds, feel the stretch in the back of your shoulder
- 4Switch to left arm and repeat, 3 times per side
- 5Advanced: 10 arm circles each direction to warm up the shoulder joint
Benefits:Improves shoulder range of motion, prevents frozen shoulder, relieves shoulder and neck tension
Wrist Exercises
3 reps per side · 3 sets daily- 1Extend right arm with palm facing up, let fingers drop downward
- 2Use left hand to gently press right fingers further downward
- 3Hold 15–20 seconds, feel the stretch along the inner forearm
- 4Flip palm to face down and repeat the stretch in the opposite direction
- 510 wrist circles in each direction, switch sides
Benefits:Reduces carpal tunnel syndrome symptoms, improves wrist flexibility — suitable for long-term computer users
Plantar Fascia Exercise
3 reps per side · 2 sets daily- 1Seated, place right foot on left thigh
- 2One hand holds the heel; other hand bends toes upward in a stretch
- 3Hold 30 seconds, feel the arch of the foot stretching
- 4Stand, rise onto tiptoes (heels lifted), hold 3 secondsLower
- 5Repeat calf raise 10 times to strengthen the calf and arch support
Benefits:Relieves plantar fasciitis, strengthens foot arch support, improves gait and balance
