Top Exercises to Support Your Chiropractic Adjustments

Introduction

Maximize the benefits of your chiropractic care with simple exercises that enhance mobility, reduce pain, and keep your spine healthy.

Regular chiropractic adjustments can do wonders for your spinal health, but combining them with the right exercises can lead to even better results. These exercises are designed to complement your chiropractic care, helping you stay pain-free and maintain your adjustments for longer.

1. Cat-Cow Stretch for Spinal Mobility

The Cat-Cow Stretch improves flexibility in your spine and helps reduce tension in your back.

1. Start on all fours with your wrists under your shoulders and knees under your hips.
2. Inhale as you arch your back, lifting your head and tailbone (Cow Pose).
3. Exhale as you round your spine, tucking your chin to your chest (Cat Pose).
4. Repeat 10-15 times for a gentle, flowing stretch.

2. Bird-Dog Exercise for Core Stability

The Bird-Dog strengthens your core and improves balance, essential for maintaining spinal alignment.

1. Start on all fours with your back flat.
2. Extend your right arm and left leg straight out while keeping your core engaged.
3. Hold for 5 seconds, then return to the starting position.
4. Switch sides and repeat for 10-12 reps per side.

3. Glute Bridges for Lower Back Support

Glute Bridges activate your glutes and strengthen your lower back, helping support your adjustments.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips toward the ceiling while squeezing your glutes.
3. Hold for 5 seconds, then lower back down.
4. Perform 15 reps.

4. Child’s Pose for Gentle Stretching

Child’s Pose helps release tension in the lower back and promotes relaxation.

1. Kneel on the floor, sit back on your heels, and stretch your arms forward.
2. Lower your forehead to the floor and relax into the stretch.
3. Hold for 30 seconds to 1 minute.

Ready to Maximize Your Adjustments?

Schedule your next chiropractic appointment and ask about personalized exercise plans to support your care.

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