Chiropractic Exercises


When visiting a chiropractor, they relieve you of your pain via adjustments. However, as you continue working through your daily activities and your back or neck become strained, you will be impatiently waiting for your next appointment to receive another realignment and relief. In between appointments, it’s important to stretch and be consistent with exercises your chiropractor recommends, corresponding with your treatment plan. A few exercises typically recommended by chiropractors are as follows:


For lower back stretching:


  • As you lay flat on the floor, bring one knee to your chest and count to 5, then switch knees. Do this exercise five times per knee. Lastly, bring both knees to your chest and count to five, repeat this five times.  


  • With your hands and knees on the floor, repeatedly arch your back and push your back out, hold each pose for five seconds before switching. Repeat this exercise 5 times. 


For lower back strengthening:


  • Lay flat on your stomach with your arms by your side and slowly raise your chest up. Hold for five seconds and slowly lower your chest. Repeat this exercise 5 times. 


  • Lay flat on your back and slowly lift your buttocks and lower back off the floor until your torso becomes aligned with your thighs. Hold for five seconds and lower yourself back to the floor. Repeat this exercise 5 times.


For neck stretching:


  • While either sitting or standing, rotate your neck from side to side, roll your head around, let your right ear touch your right shoulder and repeat with left side. Do this exercise 5 times per side. 


For neck strengthening:


  • Push your forehead into the palm of your hand and let your hand resist the force of your neck in order to build muscle. Do this same exercise with your hand at the back of your head. Repeat both exercises 5 times each. 


In keeping up with these exercises between each chiropractic appointment, you will benefit even more from the relief and adjustment from your chiropractor. These exercises don’t only help you in feeling relief, but also help the chiropractor perform adjustments because your muscles are loosened up and are more open to receiving care.

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