Two women holding plank exercises - If you're looking to take preventative measures to relieve back pain, you might want to check out the best exercises for a healthy spine!

Many people who see a chiropractor continue visits for preventative reasons. If you fall into that category, you might want to check out these exercises for a healthy spine!

Best Exercises for a Healthy Spine: Back Flexion

Start by lying on your back. Engage your core and pull your knees into your chest. Lift your head and look down until you feel a light stretch. The more you engage your core and the tighter you curl your spine, the more you will stretch both your lower back and neck.

Single Knee to Chest

This one also starts with you laying on your back. Rest your feet flat on the floor so your knees are bending. Keeping your head on the ground, use both arms to pull one knee into your chest at a time. Repeat as many times as you need to feel the stretch.

Chin to Chest

Sit in a comfortable position. Look down as if to touch your chin to your chest. For a deeper stretch clasp your hands behind your head and gently push your head forward. This exercise is a great one for those who sit at a desk all day.

Ear to Shoulder

For this exercise, you also start sitting down. As the name suggests, tilt your head to try to touch your right ear to your right shoulder. Hold it for a few seconds. Then do the same on the left. For a deeper stretch, reach in a low diagonal with the opposite hand (right shoulder, left hand, and vice versa.

Hip Stretch

Start this stretch by standing shoulder-width apart. Take a half step back with the right leg. Bend your left leg as if to do a lunge. Shift your weight so that you are sitting in your right hip as much as possible. Keeping the right leg straight, reach back and touch that leg with your right hand. The further back you reach, the deeper you will feel the stretch.

Reach Over Hip Stretch

Get into your right lunge. Drop your back knee and rest it on the floor. If the pressure of the floor alone is too much, fold a towel or blanket or grab a pillow to rest your knee on. From there, put your right hand behind your back. Use your left arm to reach to the back corner. The more you press forward into your left hip, the deeper you will feel the stretch.

The Bridge

Start this glut and lower back exercise by lying on your back. Lay your feet flat on the floor, hip-width apart. Engage your buttocks and back in order to raise your hips all while keeping your shoulders flat on the ground. Hold anywhere from 4-10 seconds and return your hips to the ground to reset. Repeat this exercise for ten repetitions a total of 3 times.

Sitting Squat

This final exercise will help you build both core and leg strength. Start by sitting on the edge of a chair, couch, coffee table. Cross your arms so that each hand touches the opposite shoulder. Engage your buttocks and legs as you stand. Keeping your spine in line, you then return back to sitting. Like the bridge, you will do this exercise for ten repetitions a total of 3 times.

Healthy Spines with Zock Family Chiropractic

Chiropractic care and wellness adjustments will help your spine get the protection it needs. It also improves the blood flow in the nervous system and it corrects any misalignments in the spine. These misalignments compress the nerves and cause a lack of communication between the spine and the brain. This can lead to a stress response which puts the body out of balance. Luckily, this can be easily treated with chiropractic care.

Contact us today to schedule an introductory chiropractic session. We can discuss your pains and needs as part of my initial chiropractic workup for you as a new patient to our practice!

 

* This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Please contact a medical professional for advice.

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