Chiropractor Recommended Stretches and Exercises
The human body was created to be in motion. Pain in the back, neck, shoulders, or joints is often a result of trauma that hinders the body's normal movement. Although staying in bed and resting may seem like the best option for dealing with pain, stretching can actually be a simpler way to alleviate pain and avoid potential future injuries.
Safe stretches and exercises approved by chiropractors can enhance body mobility and flexibility, aiding in returning to activities.
What makes stretching so crucial?
There are multiple reasons why stretching is important, whether you are in pain or preparing for the day ahead. First and foremost, stretching is a crucial factor in maintaining the health of our joints. If the muscles around the joints are not relaxed or are stiff, it can greatly limit the movement of the joint. Regular stretching can elongate these muscles, which in turn loosens the joints and makes movement easier.
Enhancing circulation through stretching promotes better blood flow in the entire body. Similarly, regular stretching can also aid in stress reduction and enhance energy levels in a natural way. Chiropractic adjustments and stretching offer additional advantages as well.

• Alleviate discomfort and pain after exercising

• Improve athletic performance

• Aid in avoiding future injuries

• Treat existing injuries

• Help improve posture

Is it safe to stretch at home?
Certainly, you are able to practice approved stretches at home as advised by your chiropractor. At Spinal Solutions, our doctor frequently suggests stretching exercises for patients to enhance their improvement in between visits. Before attempting any at-home stretches for persistent pain, it is important to seek guidance from a skilled chiropractor to avoid worsening the pain and causing additional harm.

Neck Pain: Stretching for Relief
The area from the base of the skull to the shoulders is referred to as the cervical spine, also called the neck. The purpose of the neck is to uphold the substantial mass of the head. Damage to the cervical spine can be caused by anything from sleeping in an incorrect position to having tech neck. Fortunately, there are numerous stretches for neck pain that can help reduce discomfort.

1. The Forward and Backward Neck Tilt:

• This stretching exercise for neck pain can be performed while standing or sitting, allowing you to work out tense neck muscles even during office hours.

• Begin by positioning the head in a forward-facing direction and ensuring that the back is kept straight.

• Then, bring the chin down towards the chest. Maintain this posture for 15 to 30 seconds. Take it easy and gently raise the head up again.

• From your initial position, start tilting the chin upwards towards the ceiling, moving the base of the skull backwards. Wait for 15 seconds.

• Unwind and go back to the initial position. Perform the sequence multiple times each day.

2. The Side Neck Tilt:

 

 

 

 

 

 

 

 

 

 

This stretch for neck pain uses the same idea as tilting the head forwards and backwards, but now moving it side to side. It is possible to do it standing or sitting as well.

• Begin by positioning the head in a forward-facing direction and ensuring the back is kept straight.

• Slowly lean the head to the right. Attempt to bring your ear closer to your shoulder without lifting your shoulder. Pause when you sense the pull.

• Maintain this stance for 5-10 seconds. Go back to the initial position.

• Do the same thing on the left-hand side.

• That is a single set.

• Progress to 10 sets gradually.

3. The Downward Neck Release:
The downward neck release exercise can also be performed while sitting or standing. Nonetheless, you might find it simpler to do this workout while standing or on a backless stool.

• Begin by positioning the head in a forward-facing direction and ensuring that the back is kept straight.

• Direct the nose downwards towards the right armpit and position the right hand behind the head.

• Put your left arm behind your back. This will aid in keeping the shoulder lowered and supporting the elongation of the neck muscle.

• Delicately tug downwards with the right hand placed behind the head to experience a stretching sensation. Maintain the position for 30 to 40 seconds.

• Unwind and replicate on the left.

4. The Shoulder Roll:
Contrary to the prior neck pain stretches, the shoulder roll should be performed while standing for optimal results.

• Start by aligning the head in a forward position and positioning the feet with a width equal to that of the shoulders.

• Lift the shoulders directly upwards and rotate them in a forward circular motion. Repeat six times.

• Go back to the initial position. Next, lift your shoulders directly upwards and rotate them in a backward circle. Repeat six times.

• Take a moment to unwind and repeat as many times as necessary to alleviate stress.

Exercises and Stretches for Mid-Back Pain

5. The Cobra Stretch:
The cobra stretch is known as an excellent exercise for alleviating tension in the mid-back area. As your spine becomes more flexible and strong, you can gradually progress to the full stretch.

• Begin lying face down with legs closed and hands flat on the ground near your shoulders.

• Ensure both feet remain flat in the front while pushing up with the hands to raise the chest and head. Rest your hips on the mat to provide stability.

• Lean your head back while you extend your body. Extend the spine and maintain a low position with your shoulders.

• Stay in this pose for one complete, deep breath. Slowly descend to the initial position.

• Reiterate a total of 5 to 10 times.

6. The Cat-Cow Stretch:
The cat-cow stretch is a popular exercise for back pain among chiropractors and is also commonly used in yoga to increase spine flexibility.

• Begin in a table-top position with knees aligned under hips and wrists under shoulders.

• Make sure to widen your fingers and evenly distribute your weight on your hands to prevent putting excessive pressure on your wrists.

• Take a deep breath and lower your stomach to the floor while lifting your face upwards. Attempt to raise your tailbone up towards the ceiling. This stretch is called the cow stretch.

• Next, breathe out and curve your spine, tuck your pelvis in, and arch your back in a cat-like manner. Move the chin down towards the chest.

• Repeat between 5 and 7 times.

7. The Seated Spinal Twist:
Twisting the spine aids in stretching the upper back. They are ideal for relieving built-up tension that often occurs in this region. A mat is necessary for doing this stretch.

• Begin by sitting on the floor with a straight back. It is optimal to sit cross-legged, but if this is not comfortable, you can sit with your legs stretched out in front of you.

• Sit in an upright position and position your right hand behind you. Place your left hand over your right knee and inhale.

• Breathe out while gently turning to the right. Avoid straining your knee by pulling it too far; instead, let your back stretch out as you exhale.

• Extend the head towards the right shoulder as much as your neck can go. Pause for three to five breaths before letting go. Remain in the middle for a single breath.

• Do the same thing on the opposite side.

8. The Spinal Bridge:
The bridge pose helps to tone and lengthen the muscles in the back. Nevertheless, it does exert some pressure on the neck, so be cautious if your cervical spine has been in pain or inflamed recently.

• Begin by lying flat on your back. Bend your knees and rest both feet on the floor with soles flat.

• Press your feet firmly into the ground and lift up from your hips.

• Place your hands together under your tailbone, while pushing through the shoulders to maintain the lift of your hips. Maintain the position for 10 to 15 seconds, ensuring your glutes are constantly engaged to raise your hips.

• Gradually move your hands towards your sides with your palms facing downwards. Lower the hips, moving downwards by rolling each vertebra individually.

• Repeat a minimum of 5 times.

Exercises and Stretches for Low Back Pain
The lumbar spine, commonly referred to as the lower back, extends from the bottom of the ribcage to the hips. Out of all parts of the spine, the lower back bears the majority of the stress during the day. This is due to the fact that the bones in this area connect to the pelvis, where the majority of movement and weight bearing occurs.
Low back pain may occur due to bad posture, lifting heavy items, or weak core control and stability. These stretches for lower back pain can reduce pain and enhance muscle strength.

9. The Pelvic Tilt:
When the abdominal muscles are not engaged, the lower back muscles must exert more effort to stabilize the body. The pelvic tilt is a mild way to enhance core stability while at home.

• Begin lying on your back with your knees bent and feet resting flat on the ground. You can choose to have your arms either resting at your sides or clasped behind your head, depending on what feels more comfortable for you.

• Visualize preparing for a blow to the stomach by contracting your abdominal muscles. Push your spine against the ground, ensuring there's no space beneath your lower back and the surface.

• Maintain the contraction for a duration of 10 seconds and perform the exercise 10-20 times in total. Don't forget to breathe in and out while performing this stretch.

10. The Lunging Hip Flexor Stretch:
The lower back extends into the hip area. Tight hip flexors can restrict mobility in the lower back. Give this hip-opening stretch a try.

• Begin by kneeling on your right knee. Step widely with your left foot and place it flat in front of you.

• Then, gradually bend forward. Lower your hips down towards the floor. Engage the glute muscles for a more intense stretch.

• To achieve a more intense stretch, attempt to bring your hips down even more. Do not forget to maintain proper alignment in your lower back to avoid getting injured.

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11. The Knee to Chest Stretch:
The piriformis muscle, situated in the buttocks, is frequently the culprit for shooting pain in the legs and lower back. The knee to chest stretch is a gentle and effective way to stretch this muscle.

• Begin by lying flat on your back with your knees bent and both heels resting on the floor.

• Position both hands behind the right knee and draw it close to the chest. Wait 10 to 15 seconds before releasing.

• Go back to the beginning position and do the same movement with your left leg. Continue as needed.

12. The Prayer Stretch:
Complete your lower back pain exercise routine by including the prayer stretch. This specific position focuses on the lower back muscles, aiming to stretch them out and relieve pain.

• Begin by kneeling, sitting back with your buttocks resting on your heels.

• Stretch the hands out in front to lengthen the back. A slight stretch in the center of your back should be felt.

• Wait for 30-60 seconds and carefully rise back up. If you feel at ease, repeat two or three times.

• For a more intense stretch, lower your hips between your feet and inhale deeply in this position.

Exercises and Stretches for Daily Wear and Tear

13. To Stretch the Tailbone
Many individuals experience pain in their tailbone after sitting for an extended period of time. Falling backwards, sitting improperly, giving birth, and having hypermobility can all cause injury to the tailbone or the muscles and tissue around it. Stretching the tailbone effectively can enhance the mobility and flexibility of these muscles and tissue, ultimately relieving pain in the tailbone.

• Begin by lying on your back in a flat position.

• Move both knees closer to your hips.

• Place the right ankle on top of the left knee.

• Loop both hands around the left thigh and bring it towards the chest. Wait for 20-30 seconds.

• Lower both legs gradually to come back to the initial position.

• Do the same on the opposite side.

14. To Stretch the Wrist and Hand
If you often write, type, or lift things, you will probably experience wrist and hand pain frequently. Doing hand and wrist exercises can enhance flexibility, reduce pain, and decrease the likelihood of injury. The prayer stretch for the wrists and hands is not the same as the prayer stretch for the lower back as it focuses on strengthening the muscles and tendons in the wrists.

• Begin by standing up straight with your back aligned and your feet spaced shoulder-width apart.

• Bring your palms together in a conventional prayer pose. Hands need to be positioned in front of your face.

• Slowly separate your elbows while keeping both palms pressed together. Start bringing your hands down to waist level, halting when they reach the same height as your belly button or when you sense the stretching sensation.

• Maintain this posture for 10-30 seconds. Go back to the initial praying stance. Repeat as necessary during the day.

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15. To Stretch the Knee
If you experience tightness or soreness in the knee, consider stretching your hamstrings. Your hamstrings assist in stabilizing your hips and knees, which allows for increased mobility and flexibility. The next time you experience discomfort in your knee, attempt this stretching exercise.

• Begin by being in an upright position with your back properly aligned.

• Take a step ahead with your left foot. Bend the left foot while ensuring the right foot stays straight.

• Relax your hip joints and bend your right knee as if you were sitting down. While bending your right leg, ensure your left leg remains straight with the heel firmly on the ground. If you struggle with balance, rely on the wall for support to complete the movement.

• Maintain this stance for 10-15 seconds. Go back to the initial position.

• Do the same on the opposite side.

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10-20 sec per side Shoulders, Upper arm, upper back
1. Bring one arm across your upper body and hold it straight.
2. Grasp the elbow with the other arm and gently pull toward your chest.
3. Hold for 10 to 20 seconds and repeat on the other side.
4. To enhance the stretch, when your hand points to the left, turn your face to the opposite side.

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Cat-Cow | 60 sec chest and upper back 
Start on your hands and knees in a tabletop position. Stack your shoulders over your wrists and your hips over your knees. 
Inhale to lower your belly towards the floor, tilting your tailbone up and pressing your chest forward. Keep your shoulders away from your ears and your neck long. 
Then, exhale to round your spine. Tilt your tailbone down towards the floor and draw your navel up and in. Bring your chin towards your chest and feel a nice stretch along your back. Continue alternating with your inhales and exhales for 60 seconds
 

​Child’s Pose | 60 sec wing-shaped muscles 
1 . Begin on your hands and knees on your mat. Separate your knees out wide and bring your toes together. 
2. Sit your hips all the way back onto your heels and then walk your hands towards the top of your mat. 
3. Lower your forehead down and walk your hands forward until your arms are straight and you feel a stretch through the sides of your body and shoulders. Relax your shoulders and arms and hold for 60 seconds, breathing deeply. 

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Child’s Pose Side Stretch | 30 sec per side 
Start in your child’s pose position. 
Walk your hands over to the right edge of the mat. Stack your left hand over your right and interlace the fingers. 
Gently bump your hips over to the left to feel a nice stretch along the left side of your body. Stay here and breathe deeply into the little muscles between your ribs. Hold for 30 seconds, then switch sides.

 

Plank

• Start Position: Begin by lying face down on the floor. Place your forearms on the ground with your elbows directly under your shoulders.

• Lift Your Body: Push up onto your toes and forearms, keeping your body in a straight line from head to heels.

• Engage Your Core: Tighten your abdominal muscles and hold the position without letting your hips sag or rise.

• Hold: Aim to hold this position for 10 seconds initially, gradually increasing the duration as you build strength.

 

Knee To Chest

• Lay flat on the ground and bring one knee toward your chest.

• Grasp your knee with your hands and pull it toward your chest for 10 seconds.

• Lower your leg and repeat the exercise on the opposite side.

• Pull both knees to your chest at the same time for 30 seconds.

• Do these exercises 3-5 times each day to relieve lower back pressure.

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Step up
strengthen lower body muscles, including quadriceps, hamstrings, and glutes.
Improves balance and stability.
Increases cardiovascular endurance.
Can be modified to increase intensity by holding dumbbell or adding speed of workout

• Use a step at your comfortable height at least at 6-8 inch.

• Stand facing the platform with your feet hip-width apart.

• Place your right foot on the platform, pressing through your heel to lift your body up.

• Bring your left foot up to meet your right foot at the back of  the platform.

• Step back down with your right foot first, followed by your left foot.

• Repeat: Alternate legs and repeat for the desired number of repetitions.​

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Single-leg stand
Step 1: Stand behind a chair or facing a kitchen counter, keeping both feet on the floor, hip-width apart. Hold on to the chair for stability.
Step 2: Raise one leg behind you. Next, let go of the chair and stay balanced in this position for between 10 and 15 seconds.
Step 3: Lower your leg, then grab the chair again and repeat the exercise using the opposite leg. As your balance improves, make the drill more challenging by closing your eyes while you balance.

 

Walking Heel to Toe
Put your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot. Move your left foot in front of your right, putting your weight on your heel. Then, shift your weight to your toes. Repeat the step with your left foot. Walk this way for 20 steps.