Active Recovery at Home
Simple, evidence-guided routines curated by Dr. Disha Vaghasiya to speed up clinical recovery and maintain pain-free mobility.
Cervical Chin Tucks
Aligns cervical spine vertebrae & eases strain in upper neck muscles.
- Sit tall looking straight ahead with shoulders relaxed.
- Gently retract your head straight backward as if making a double chin (avoid tilting head down).
- Hold the retracted position for 5 seconds, then return to baseline.
- Repeat 10-12 repetitions.
Stop if you feel any pinching pain or dizziness radiating down the spine.
Cat-Camel Mobilisation
Improves segmental flexibility of the thoracic and lumbar spine.
- Get onto your hands and knees (quadruped position).
- Camel: Let your belly sink towards the floor while lifting your head up (extension).
- Cat: Arch your back up towards the ceiling, tucking your chin to your chest (flexion).
- Slowly alternate between these two shapes.
Avoid forcing end-range motion if you have an acute disc herniation/slip disc.
Scapular Retraction W-Lifts
Strengthens lower/middle trapezius and rhomboids to correct forward posture.
- Lie face down on a mat with your forehead resting gently on a towel.
- Bring your arms out to form a W shape (elbows bent and tucked toward side ribs).
- Squeeze your shoulder blades back and up, lifting your hands and elbows off the floor.
- Hold for 2 seconds, then slowly lower.
Keep your neck neutral; do not lift your head or hyperextend the lower back.
Isometric Glute Bridges
Builds gluteal strength, reducing compression load on the lower back.
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Engage your core and squeeze your glutes.
- Lift your hips up until your body forms a straight line from shoulders to knees.
- Hold for 3 seconds, then lower down slowly.
Do not arch your lower back excessively; use glutes and hamstrings to lift.
Opposite Bird-Dog holds
Improves multifidus stability and global trunk coordination.
- Start on your hands and knees with a flat, neutral spine.
- Slowly raise and extend your right arm forward and your left leg straight back.
- Keep your hips square to the ground and contract your abdominal wall.
- Hold for 5 seconds, return, and alternate sides.
If you lose balance or tilt hips, do not raise legs as high.
