Posture Correction Home Exercises - Thoracic Extension Foam Roller.
1. Parallel
2. Perpendicular

Restoring extension in the thoracic spine allows for:

• Better breathing

• Improved posture

• Reduced strain on the neck and lower back

• Enhanced performance in daily activities and workouts

Pre-Crawling Home Exercise - Side Sitting and Reaching

Side sitting and reaching exercises encourage your baby to develop balance, strength, and coordination. These movements support core stability, arm and shoulder mobility, and cross-body coordination—all of which are essential for milestones like crawling, pulling up, and walking. At Nomad Chiropractic in Sydney, we teach parents gentle, play-based exercises that complement chiropractic care and encourage healthy development.

TMJ Home Exercises
1. Chin Tucks (for Forward Head Posture)
2. Controlled Jaw Opening with Tongue Posture
3. Masseter & Temporal Muscle Self-Massage
4. Jaw Isometric Strengthening Exercise
5. Posture Reset Routine
6. Diaphragmatic Breathing for Stress & Clenching

Crossing the Midline Home Exercise
- Lie Baby on their back
- Hold left hand and right foot — bring them to the centre and tap
- Repeat several time… stretch out arm and leg and then bring them back together
- Swap sides
- Have fun!!

Sore Neck?
Try these 2 stretches at home.

1. Levator Scapulae Stretch

2. Upper Trapezius Stretch

Baby Lateral Bend Stretch (Neck tension release)

- This can be useful for babies with neck rotation issues.
- Can be associated with feeding issues, general discomfort, milestone help, torticollis
- Reach out if you need help!

What’s the “guppy” stretch?
A technique to improve neck and tongue mobility in infants, particularly those with breastfeeding or oral function issues. It might helps promote neck extension and motor development.
Join Kristin as she demonstrates how to do this at home.

Seated Baby Shoulder / Arm Stretches:

• Balance out fascial tension

• Improve Shoulder range of motion

• Practice sitting being supported between your legs!

Shoulder Girdle Tension - Home Exercises
Sometimes these exercises can assist with:
- comfort in tummy time
- difficulty rolling both ways
- difficulty crawling
- babies with head rotational/breast preferences,
- tension associated with tongue ties
- body in balance!

Juvenile Suck and Rooting Reflexes
Retained Primitive Reflex Integration - Home Exercises
- Cat whiskers/face strokes
- Puff cheeks
- Suck in cheeks
- Big cheesy smile :)

Tonic Labyrinthine Reflex (TLR) - Retained Primitive Reflex Integration
Home Exercises
- Eye Tracking
- Superman
- Bird Dog

ATNR (Designed for Bigger Kids)
Retained Primitive Reflex Integration Home Exercises
- The Lizard
- Marching
- Eye tracking

ATNR (Little Kids version) - Retained Primitive Reflex Integration Home Exercises.
- Bear Walks
- Crawl with a toy

PALMAR GRASP - Retained Primitive Reflex Integration Home Exercises.
- Hand Tickles
- Ball Squeezes
- Wheelbarrows

Round Ligament Pain?

Join Karli as she demonstrates some home exercises to compliment your chiropractic adjustments.

Baby Torticollis Home Exercises
(Note: Torticollis is a symptom not a diagnosis - we recommend you have your baby assessed to find the cause.)
- Side-lying stretch
- Football hold shoulder rotations
- Intentional cuddles
- Positional advice
- Get checked!

Tummy time for Vestibular Priming - important for all babies :)
Join Chiro Karli as she takes you through the PHYSIO BALL EDITION!
- prone rocking (on tummy)
- supine rocking (on back)
- seated bounces

SPINAL GALANT - Retained Primitive Reflex Integration Home Exercises.
- Snow Angels
- Spinal/back tickles (assisted)
- Side crunches (assisted)

MORO (Bigger Kids version) - Retained Primitive Reflex Integration Home Exercises.
(Designed for older children who have greater gross motor control)
- Starfish ball rolls (unassisted)
- Starfish squat to stand on physio ball
- Beanbag starfish

MORO (Little Kids Version) - Retained Primitive Reflex Integration Home Exercises.
- Assisted starfish ball rolls;
- Starfish squat to stands