One of the most common questions we get from our patients at Camarata Chiropractic & Wellness is:
“What stretches and exercises should I be doing to maintain my alignment and get out of pain faster?”

The good news is that incorporating specific stretches and strengthening exercises into your daily routine can not only help maintain your spinal alignment but also accelerate your healing process and prevent future issues. Below, we’ve compiled a list of 14 essential stretches and exercises that you can incorporate into your day. These target mobility, flexibility, and strength in key areas of your body to support your chiropractic care program.

Daily Stretches and Exercises

1. Doorway Stretch

• What it does: Opens up the chest and shoulders to counteract forward posture.
• How to do it: Stand in a doorway with your arms bent at 90 degrees, hands on the doorframe. Step one foot forward and gently press your chest forward until you feel a stretch in your chest and shoulders. Hold for 20-30 seconds.

2. Chin Tuck Exercise

• What it does: Strengthens the deep neck flexors and improves posture.
• How to do it: Sit or stand tall and gently tuck your chin in, as if you’re making a double chin. Hold for 5-10 seconds and repeat 10 times.

3. Levator Scapula and Upper Trapezius Stretch

• What it does: Releases tension in the neck and upper shoulders.
• How to do it: Tilt your head to one side and gently pull with your hand for a deeper stretch. For the levator scapula, turn your head slightly downward as you pull. Hold for 20-30 seconds on each side.

4. Scapular Retractions with Resistance Band

• What it does: Strengthens the upper back and improves posture.
• How to do it: Use a resistance band anchored at chest height. Pull the band back by squeezing your shoulder blades together. Repeat 12-15 times.

5. Quadruped Thoracic Spine Mobility

• What it does: Improves mid-back mobility.
• How to do it: On hands and knees, place one hand behind your head and rotate your torso, bringing the elbow up toward the ceiling. Repeat 10 times on each side.

6. Cat/Camel Spine Mobility

• What it does: Promotes flexibility and mobility in the spine.
• How to do it: On hands and knees, alternate between arching your back (camel) and rounding it (cat). Move slowly and repeat 10-12 times.

7. Hip Flexor Stretch

• What it does: Loosens tight hip flexors and targets the iliopsoas and QL muscles.
• How to do it: In a kneeling lunge position, push your hips forward until you feel a stretch in the hip of the back leg. Hold for 20-30 seconds on each side. Progression: Add a side bend or twist for a deeper stretch.

8. Bird-Dog Exercise

• What it does: Strengthens the core, lower back, and stabilizing muscles.
• How to do it: On hands and knees, extend one arm and the opposite leg. Hold for 5-10 seconds, then switch sides. Repeat 10 times per side.

9. Deadbugs

• What it does: Builds core strength while protecting the spine.
• How to do it: Lie on your back with your arms and legs in the air. Slowly lower one arm and the opposite leg while keeping your core engaged. Repeat 10-12 times per side.

10. Bridges (Double and Single Leg)

• What it does: Strengthens the glutes and stabilizes the lower back.
• How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from shoulders to knees. For a progression, try lifting one leg off the ground. Repeat 10-15 times.

11. Lower Back Rotation Stretch

• What it does: Relieves tension in the lower back.
• How to do it: Lie on your back with knees bent and feet flat. Drop both knees to one side while keeping your shoulders on the ground. Hold for 20-30 seconds per side.

12. Piriformis and Glute Stretch

• What it does: Relieves tightness in the glutes, lower back, and piriformis (great for sciatica).
• How to do it: Lie on your back and cross one ankle over the opposite knee. Pull the uncrossed leg toward your chest to feel a stretch in the glutes. Hold for 20-30 seconds per side.

13. QL Half Moon Stretch

• What it does: Stretches the quadratus lumborum (QL) and improves lateral flexibility.
• How to do it: Stand with your legs in a wide stance for stability. Reach one arm overhead and bend to the opposite side. Hold for 20-30 seconds per side.

14. Planks and Side Planks

• What it does: Strengthens the core, back, legs, shoulders, and stabilizers.
• How to do it: Hold a plank position (forearm or hands) for 20-60 seconds. For side planks, hold your body in a straight line on one side.

When and How to Incorporate These Stretches and Exercises

Consistency is key! Aim to perform these stretches and exercises 1-2 times daily. Choose a time that works best for your schedule:

• Morning Routine: Great for waking up your body.
• Evening Routine: Perfect for unwinding and promoting relaxation before bed.
• Split Routine: Break it up into 3-5 stretches/exercises in the morning, afternoon, and evening if that fits your schedule better.

Stay Consistent and Feel Your Best

Incorporating these stretches and exercises into your routine can help you maintain your alignment, improve your mobility, and recover faster. Remember, consistency and proper technique are key to achieving results.

Disclaimer: These exercises are for general stretching and strengthening. Please consult with the doctors at Camarata Chiropractic & Wellness for a more specific program tailored to your condition.