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Self-management exercise techniques

At Sydney Spine & Sports Centre (S3C), part of our chiropractic and physiotherapy treatment process involves self-management exercise techniques for you to do at home. These techniques often improve:

  • The way you move and function
  • Motor control and coordination
  • Body awareness
  • Tissue healing
  • Range of movement (mobility)
  • Muscle strength and power
  • Muscle length (stretch muscles out)
  • Muscle endurance
  • Dynamic movement (such as running).

Some of the self-management exercises and recommendations our chiropractors and physiotherapists provide you with involve:

Stretching exercises

Stretching exercises are recommended by our chiropractors and physiotherapists to help stretch your muscles and soft tissues to increase your range of movement.

Strengthening exercises

Certain self-management exercises are tailored to increase and improve the strength of out of shape muscles before and after injury or illness.

Motor stability exercises

Motor control exercises (coordination) focus on the deep stability muscles and require a lot of concentration at the beginning. However once you get a sense of whats been achieved they occur subconsciously.

Functional restoration programs

Functional restoration programs are recommended by Sydney Spine & Sports Centre (S3C) chiropractors and physiotherapists for occupation related treatments. The program focuses on changing your behaviours and thoughts. It involves improving endurance, coordination, muscle strength, function and pain. This involves task-specific training to limit bad movement patterns (ways of moving), and promote the good ones.

Pilates and yoga

For some people and conditions, the research is clear that more life style type training should be promoted. Pilates and yoga can help chronic pain conditions. The exercises focus on relaxation, stretching, body awareness, concentration, meditation and movement. Our chiropractors and physiotherapists will let you know if you need this type of exercise.

Self-management techniques

At Sydney Spine & Sports Centre (S3C), our chiropractors and physiotherapists will educate you on how to help your own injury and condition by self-managing the healing process. With their guidance, they will provide you with exercises and techniques for you to do at home.


Chris Knee

Chris is a chiropractor, sports chiropractor, McKenzie Credentialed practitioner, nutritionist and Certified Strength and Conditioning Specialist (CSCS). Chris studied the Doctor of Physiotherapy program at Macquarie University from 2016-2019. He is now finishing his Doctor of Medicine (MD) degree to become a medical doctor.