AJ Chiropractic and Health Clinic
Clinic website Book an appointment

AJ patient resource

Find your exercise plan

Choose the area your practitioner discussed with you. Each plan combines comfortable movement, control and strength to support the work you do together in the clinic.

Use the plan prescribed for you. These guides are general education and do not replace an assessment or your practitioner’s instructions.

Your feedback matters

Use the 24-hour response guide

Exercise should feel purposeful, not punishing. Judge the session by how you feel during it and later that day.

Comfortable

Mild effort or stiffness that settles quickly.

Continue as planned.

Irritated

Symptoms rise noticeably or linger into the next day.

Reduce the range, load or repetitions.

Concerning

Sharp, severe or spreading pain; new numbness, weakness, dizziness or unusual symptoms.

Stop and seek clinical advice.

Treatment + self-management

Why exercise belongs beside hands-on care

Manual therapy may help settle symptoms and restore comfortable movement in the short term. Exercise then gives you a practical way to build control, strength and confidence between visits. The best mix depends on your presentation, goals and response—not a one-size-fits-all recipe.

  1. 01
    Settle

    Create a more comfortable window for movement.

  2. 02
    Move

    Restore useful motion without forcing symptoms.

  3. 03
    Build

    Progress capacity for work, sport and everyday life.

Clinical foundation

Evidence behind the hub

The plans translate broad guideline principles into simple starting points. They are intentionally conservative and should be individualised by your treating practitioner.

View clinical sources
Neck pain and neck-related headacheJOSPT Clinical Practice Guideline, 2017 Acute and chronic low back painJOSPT Clinical Practice Guideline, 2021 Low Back Pain Clinical Care StandardAustralian Commission on Safety and Quality in Health Care, 2022 Chronic pain associated with TMDBMJ Clinical Practice Guideline, 2023 Rotator cuff tendinopathyJOSPT Clinical Practice Guideline, 2025 Physical activity and sedentary behaviourWorld Health Organization Guideline, 2020 Headache warning signshealthdirect Australia

When symptoms should not wait

Call 000 for severe or sudden symptoms such as chest pain, trouble breathing, collapse, stroke-like symptoms, a sudden “worst-ever” headache, or loss of bladder/bowel control with saddle numbness or major weakness. If you are unsure but concerned, contact a GP or urgent care service.