Are these home exercises a substitute for treatment?

No. The exercise library is meant to support care between visits. Your practitioner should confirm which videos match your assessment findings and goals.

How do I choose the right exercise category?

Start with the body region your practitioner recommended, or the area linked to your main concern. If you are unsure, book an assessment before starting a new routine.

What should I do if an exercise increases pain?

Stop the movement and contact Merivale Clinic before continuing. Sharp pain, numbness, dizziness, or symptoms that linger after a session need clinical guidance.

Patient resources

Home exercises & stretches.

Follow-along videos to support your care at home. Choose a body region below to find exercises recommended by our practitioners.

Head & Neck

Stretches and exercises for the cervical spine, neck muscles, and jaw to relieve tension, improve mobility, and support posture.

6 videos

Thoracic Spine & Chest

Exercises for the mid-back and chest to improve posture, reduce stiffness, and restore thoracic mobility at home.

4 videos

Lumbar Spine

Lower back exercises and stretches to strengthen the lumbar region, reduce pain, and support spinal stability.

5 videos

Core

Core strengthening exercises to support the spine, improve balance, and reduce the risk of back injury during daily activity.

4 videos

Hips & Glutes

Hip and glute exercises to improve flexibility, reduce tightness, and support lower body mechanics for desk workers and athletes.

8 videos

Upper Limb

Shoulder, arm, and wrist exercises to relieve tension, improve range of motion, and support upper body function.

9 videos

Lower Limb

Leg, knee, and ankle exercises to strengthen the lower body, improve balance, and support recovery after strain or overuse.

11 videos

PNF Stretching

Proprioceptive neuromuscular facilitation stretches that use contraction and relaxation to improve flexibility.

1 video

Relaxation

Breathing exercises and gentle stretches to reduce stress, calm the nervous system, and support recovery between clinic visits.

Heat & Ice

Guidance on when and how to use heat and ice therapy to manage pain, swelling, and muscle tension at home safely.

2 videos

Nerve Flossing

Gentle nerve gliding exercises to relieve tingling, numbness, and nerve-related discomfort in the arms and legs.

1 video

Scoliosis

Targeted exercises for scoliosis management to improve posture, balance muscle strength, and reduce discomfort.

Children & Infants

Gentle exercises and movement guidance for children and infants to support healthy development, posture, and comfort.

About these exercises

These exercises are intended to complement professional care, not replace it. Your chiropractor or massage therapist may recommend specific exercises based on your assessment. If you have been given a home exercise plan, the videos here can serve as a visual reminder of proper form and technique.

General guidelines

Warm up gently before stretching, especially in the morning
Move through a pain-free range of motion at all times
Hold stretches for 15 to 30 seconds unless instructed otherwise
Breathe normally throughout each exercise
Stop and consult your practitioner if you experience sharp pain, dizziness, or numbness

When to seek guidance

If you are unsure whether an exercise is appropriate for your condition, or if symptoms worsen after exercising, contact the clinic before continuing. Some exercises may not be suitable for acute injuries, post-surgical recovery, or certain spinal conditions.

Exercise categories