As a chiropractic patient, you already know the importance of regular chiropractic care for maintaining a healthy spine and nervous system. But what you may not realize is that the time between your chiropractic visits is just as crucial for your overall health and wellness. Regular stretching can help keep your muscles flexible, reduce discomfort and improve your posture.
Here are 10 stretches that you can do at home to help keep your body in top form between chiropractic visits:
- Neck stretches: Start by gently tilting your head to the right, hold for 15 seconds, and then repeat on the left side. You can also tilt your head forward and hold for 15 seconds, and then tilt it backwards for another 15 seconds.
- Shoulder stretches: Interlace your fingers behind your back and raise your arms up as far as you can, hold for 15 seconds. Repeat this stretch several times.
- Arm stretches: Hold your right arm straight out in front of you, and use your left hand to gently pull it towards your left side. Hold for 15 seconds, and then switch sides.
- Upper back stretches: Sit in a chair and clasp your hands together, raise your arms above your head, and gently lean to the right, hold for 15 seconds. Then lean to the left for another 15 seconds.
- Lower back stretches: Lie on your back with both knees bent, and gently pull one knee towards your chest and hold for 15 seconds. Repeat with the other knee.
- Hamstring stretches: Sit on the floor with your legs straight out in front of you, reach forward and try to touch your toes, hold for 15 seconds.
- Quadriceps stretches: Stand with your feet hip-width apart and hold onto a chair or wall for balance. Bend your right knee and hold onto your ankle, hold for 15 seconds. Repeat with the left leg.
- Calf stretches: Stand with your feet hip-width apart and place your hands on a wall. Step back with your right foot and bend your left knee, hold for 15 seconds. Repeat with the other leg.
- Hip flexor stretches: Kneel on the ground with your left knee and place your right foot in front of you, hold for 15 seconds. Repeat with the other leg.
- Piriformis stretches: Lie on your back with both knees bent and your feet flat on the ground. Cross your right ankle over your left knee, and gently pull your left knee towards your chest, hold for 15 seconds. Repeat with the other leg.
Incorporating these simple stretches into your daily routine can help keep your body feeling its best between chiropractic visits. You may also want to try adding the Graston Technique into your chiropractic routine. Remember to listen to your body and only stretch to a comfortable point, and if you have any questions or concerns, be sure to contact us and discuss them with your chiropractor.
Staying active and maintaining a healthy spine through regular chiropractic care and stretching is key to living a happy and pain-free life. So go ahead, stretch it out and feel great!