Post Adjustment Stretches
All stretches should be performed 2-3 times each side.
Stretch twice a day for the first two weeks of Chiropractic care.
Any amount of stretching is better than none.
Always stretch both sides.
Low Back Rotation Alternate
Position: Lay on your back with your knees bent and feet flat on the ground.
Action: Straighten your right leg and cross your left leg over, taking your left knee as close as you can to the floor, rotating your low back
Repetition: 10-15 second hold, 2-3 times on each side
Note: This can be done on the floor or on your bed
Low Back Rotation
Position: Lay on your back with your knees bent and your feet flat on the ground.
Action: Rotate your low back and let your knees fall to the right and hold it for 10-15 seconds. Return to neutral, then let your knees fall to the left side and hold for 10-15 seconds.
Repetition: Perform this 2-3 times each side.
Note: This can be done on the floor or on your bed.
Figure-4 Stretch
Position: Lay on your back with your knees bent and your feet flat on the ground.
Action: Cross your right ankle over your left knee. Grab your left thigh with both hands and pull it toward you. You should feel a stretch in your right glute area.
Repetition: 10-15 second hold, 2-3 times on each side
Figure-4 Stretch, Alternate 1
Position: Laying on your back with your knees bent and your feet flat on the ground.
Action: Cross your right ankle over your left knee. Put a towel around your left thigh, grab the towel, and pull the towel toward you to stretch the right glute area.
Repetition: 10-15 second hold, 2-3 times on each side.
Figure-4 Stretch, Alternate 2
Position: Sitting up right in a chair.
Action: Cross your right ankle over your left knee and lean towards the floor, creating a stretch in your right glute. Repeat for the opposite side.
Repetition: 10-15 second hold, 2-3 times on each side.
Hamstring Stretch
Position: Seated on the floor with one leg out in front of you flat on the ground
Action: Reach for your hamstring with both hands and hold
Repetition: 10-15 second hold, 2-3 times on each side
Note: This is best done on the floor, not the bed.
Neck Side Stretch
Position: Seated in a chair with spine erect
Action: Take your right hand and reach over your head to the left side, pull your head toward your right shoulder, creating a stretch in left lower neck. Switch side.
Repetition: 10-15 second hold, 2-3 times on each side
Upper Back Stretch
Position: Seated in a chair with spine erect.
Action: Reach your arms straight out in front of you. Cross them over and then rotate your forearm so that your palms are both facing each other. Put your hands together and interlace your fingers. Lean your head down getting your chin to your chest and focus on arching the upper back (the area from the base of your neck to the middle of your shoulder blades).
Repetition: Hold for 10-15 seconds, 2-3 times
Shoulder Square Shrugs
Position: Standing up with arms by your side and your shoulders relaxed.
Action: Your going to move your shoulders in a 4 distinct positions, with the motion forming a square. First, shrug your shoulders up to your ears (as high as you can). Hold this for one to two seconds, then keep your shoulders up and bring them all the way back (trying to make your shoulder blades touch) and hold for one to two seconds. Then keep your shoulders back and bring them down (think about putting your shoulder blades in your back pockets) and hold for one to two seconds. Then relax your shoulders bringing them back to neutral. Stay here for one to two seconds, and then repeat the whole process.
Repetition: 10-15 reps for 2-3 sets
Note: This is a slow and deliberate motion. Don’t rush through this and just move your shoulders quickly in an arch. You want to slowly move your shoulders to each position in a straight line so that your motion forms a square.