Therapeutic Exercises
Movement and strengthening guidelines explained step by step so you can perform them correctly at home.
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Cat and camel
Spine and back · Gentle
Gentle spinal mobilization to relieve stiffness and improve lumbar and dorsal flexibility.
2series · 10 slow repetitions
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Bird dog
Spine and back · Moderate
It strengthens the deep core muscles and stabilizes the lumbar region while moving arms and legs.
3series · 8 repetitions per side
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Cervical retraction (Double chin)
Neck and cervical spine · Gentle
It relieves neck and shoulder tension caused by forward posture in front of screens.
3series · 10 repetitions of 5 seconds
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Wall slide for shoulders
Shoulder · Gentle
Open your chest and reactivate the movement of your shoulder blades to relieve stiffness in your shoulders and trapezius muscles.
2series · 2 sets of 12 slow repetitions
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Isometric squat with band
Knee and hip · Moderate
Controlled load to strengthen the quadriceps and relieve anterior knee pain without patellar friction.
4series · 4 sets of 45 seconds
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Glute bridge
Knee and hip · Gentle
Activates the glutes and relieves pressure on the tired lower back. Safe and recommended for strengthening the pelvis.
3series · 3 sets of 12 repetitions
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Single-leg heel raise
Calf and foot · Advanced
A fundamental exercise for runners, for ankle stability and prevention of Achilles tendon discomfort.
3series · 3 sets of 15 repetitions per leg
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Pelvic floor activation
Pelvic floor · Gentle
Progressive strengthening and deep stabilization for pelvic control and lumbar well-being.
3series · 3 sets of 10 repetitions
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Side plank with knees
Pelvic floor · Moderate
An accessible option to strengthen the lateral trunk stabilizers without overloading the back.
3series · 3 sets of 20 seconds per side
See instructions
Not sure which exercise is right for you? Ask Laura directly.
Schedule a consultation with Laura