Stretch & Strengthen!

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Do you brush your teeth twice a day? What about visiting your primary care doctor once a year? If your health is important to you, you are probably already taking preventative measures to maintain a healthy body, and the same goes for your spine!

Stretching and strengthening is an excellent practice to be more proactive about maintaining balance in your body. To keep your back limber and strong, we put together some exercise suggestions for your legs, back, and core. If you focus on stretching and strengthening these muscle groups, you will improve the support system of your spine. A strong spine can reduce the complications and risks of back pain. 

Stretch and Strengthen:

BIRD DOG

Bird dog is an great move to strengthen your abdomen and back, and it also helps with spinal stabilization. Bird Dog teaches you how to engage your core and reinforces proper alignment.

  1. Begin in a tabletop position on your hands and knees, spine neutral. Lift your left leg so it is parallel to the ground. Engage your abs, keep your core stable, and don't let your hips move around. Keep them steady and don't allow your weight to shift. 

  2. To advance the move, lift your right arm in front of you, parallel to the floor. Hold that position for five seconds, then lower your leg and arm back into the tabletop position you started in. Switch sides and repeat this move 3-5 times.

CAT/COW

Cat/Cow is a traditional yoga warm-up that gets your spine moving. This move increases flexibility and loosens your muscles, while improving circulation around your spinal discs. 

  1. Start again in tabletop position on your hands and knees. Be sure that you maintain proper alignment and have your shoulders directly over your wrists and your knees stacked below your hips. Your spine should be in a neutral position.

  2. Take a deep breath in. As you exhale, engage your core muscles and pull your belly button in toward your spine as you round your back into the cat position. Lower your head and tuck your hips, doing your best Halloween cat impression!

  3. On your breathe as you inhale, reverse the movement, dropping your abdomen toward the floor. Keep your core engaged as you pull your chest through your arms into cow pose, lifting your gaze (and behind) toward the sky.

  4. Continue this movement back and forth on your breath, exhaling to cat and inhaling to cow. Practice this twice daily, 3-5 times. 

HAMSTRING STRETCHES

Your hamstrings are the muscles that start at the back of your knees and stretch to your tailbone. So, if these large muscles are tight, it can cause you to feel lower back pain. When your hamstrings are tight, the muscles actually shorten, which strains your back. By keeping them stretched and loose, you lengthen the muscle, which reduces stress and tension on your lower back.

  1. Start by lying on your back and stretch your left leg out while placing a towel, strap, or belt around the arch of your right foot. Straighten your right leg and push your heel toward the sky. Hold on to both sides of the strap and focus on straightening your right leg and making it perpendicular to the ground.

  2. Hold this stretch for about 15-30 seconds. Then, slowly lower from the position and repeat on your left leg. Do this for 2-4 repetitions. 

PARTIAL CRUNCHES

Traditional sit-ups aren't the only way to strengthen your abdomen and back. Avoid the unnecessary strain they cause and try partial crunches, which can help increase your core strength without causing back pain.

  1. Start by lying on your back with your knees bent and feet flat on the ground. Reach your arms straight up with your fingers reaching for the ceiling. Breathe in, engage your core muscles, and lift your shoulders off the ground.

  2. Hold this pose for one second, then slowly lower back down to starting position. On your next inhalation, repeat the movement. Do this for 8-12 repetitions. Make sure your tailbone, feet, and lower back are touching the floor throughout the exercise.

SUPINE TWIST

Supine twists are great stretches for your back. This move strengthens your core and stretches your back muscles and glutes, all in one go! These twists also realign your spine and hydrate your spinal discs.

  1. Lie on your back and look up at the ceiling. Stretch your left leg long and bend your right knee. Place your left hand on the outside of your right knee, and drop your right hand out to your side. Take a deep breath. On the exhale, use your hand to draw your right knee across your body toward the left. Let your gaze fall to the right.

  2. Keep your right shoulder on the ground and hold the position for 5-10 seconds. Return back to center and repeat on the other side. Do 2-3 repetitions in the morning and evening.

These stretches are just the beginning of moves you can do to help prevent lower back pain. We will be happy to share more suggestions during your next appointment!

Patient Reviews

"Very pleased with the practice. The service is excellent and everyone seems to truly care about you as a person first. Most businesses see customers or money walking in, but these practitioners love what they do. It shows."

- Patty Uzar

"I've been with Healthy Life for many years. The staff is very friendly and efficient. The services offered are very beneficial to my wellness routine. I receive massages and adjustments regularly. They offer many packages and sales that makes it affordable for me. I have recently tried the hyperbaric chamber for both recovery and general health. This is has been really helpful since I exercise often and intensely. I have also noticed an improvement in my brain fog which comes from normal aging and day to day stress. Dr. Rob and Dr. Tina are very good chiropractors who make sure they are providing a complete wellness exam and service. I continue to maintain a healthy body and recover quickly from my day to day activities. Overall, I would recommend Healthy Life Chiropractic."

- Rachelle Prevost

"I absolutely love Healthy Life! The staff is wonderful and helpful! The doctors are amazing! I hurt my back a few months ago exercising, and nothing seemed to help! I went in for a routine visit, and explained. I was consistent with my adjustments, muscle stim and massage and within a few weeks, I am back to exercising without pain! I am a Flight Attendant, so closing overhead bins and pushing a heavy cart are necessary for my job, so I appreciate them keeping my healthy and not missing work! My foot levelers are a game changer! The best investment!

My update yesterday validated what my body told me! I am back to almost 100% You will love them!"

- Melissa Beach

"I am very grateful for the care I receive from the entire staff and doctors at HLC! They are very attentive to my specific health, well-being, and pain relief needs. I take advantage of the fact that I can go for chiropractic care, massage, therapy, supplements, pain relief, and more. It’s great to enter the practice and know that I will be treated like family."

- Jan Tardie

"I was experiencing a lot of pain in my feet following the birth of my son. I was diagnosed with plantar fasciitis in both feet. After seeing my PCP and being prescribed anti-inflammatory medication, I looked into the benefits of Chiropractic care. I was in so much pain from the plantar fasciitis that is because difficult for me to walk. I was unable to carry my newborn and walk because I was concerned for his safety. As part of my care plan, custom orthotics were recommended. Within days of receiving my orthotics I had a reduction in my pain. Regular Chiropractic visits and my orthotics have allowed me to be able to care for my son again!"

- Erica Payne

"I worked for Wal-Mart for 20 years walking on hard floors 10 hours a day. I felt a horrible pain in my right hip/buttocks area and could not bend or walk. My sister did a little research and recommended Healthy Life Chiropractic- They do EVERYTHING! After the first treatment, the pain was gone! After being educated on my problems, they worked on my whole body and it feels 100% better. I have never been a good sleeper, but I am sleeping much better and get up in the morning ready to go! I have never felt better!"

- Michael Chambers

"My daughter came in to see Dr. Rob for possible curve in her spine. She was officially diagnosed with scoliosis after her evaluation. As parents, we were having a hard time wrapping out heads around what that meant for our beautiful 8 year old girl. Dr. Rob, Dr. Tina, and the whole staff at Healthy Life Chiropractic have been phenomenal! After 2 months of treatment- regular adjustments and exercises- we are seeing a huge improvement! Her hips are aligned now, her feet meet properly, and she is feeling better all around. We haven’t retaken her x-rays yet- not until we’ve done treatment for a whole year- but based off our experience, and results we’ve seen so far, I am confident that her curve has not gotten worse and has probably even improved!"

- Margaret Wearne

"I began my chiropractic care in October 2017 because of increased pain and decreased mobility in my left hip that had gotten increasingly worse over the previous 4-5 months. I love that I have been able benefit from whole body treatment that in turn has almost completely taken away the issues I was experiencing with my hip. I am so grateful for feeling good again and I highly recommend Healthy Life for your chiropractic care and total life wellness."

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–Vermillion Himes

"I have been a patient at Healthy Life Chiropractic for over 3 years! After driving several hundred miles a week and spending time on the computer for work, I not only get regular adjustments, I utilize the massage therapists as well. I've recently begun using, with success, Standard Process supplements and Doterra Essential Oils. I appreciate the holistic approach to care by all of the staff at Healthy Life!"

-Debbie Fambro