Daily Stretching Routines That Promote a Healthy Spine
Completing daily therapeutic exercises and stretches can improve your core strength, make your muscles more flexible and limber, reduce pain and inflammation, and promote enhanced range of motion and mobility. If you have a history of aches and pains or want to prevent muscle strain and stress, at-home stretching can help. At Chiropractic Associates of Murfreesboro, our treatment options don’t end when you leave our office. We provide education and instruction on lumbar stretching and stretching for back pain in Murfreesboro, TN, that will improve the health of your spine and relieve pain.
Knee-to-Chest Stretching
While lying on your back with your knees bent and your feet flat on the floor, use both hands to pull up one of your knees and hold it to your chest. Keep your back flat on the floor and hold your knee for at least five seconds. Return to your starting position and repeat with your other knee. Go back and forth for at least five repetitions on each knee.
Lower Back or Lumbar Stretching
Lie on your back with your knees slightly bent and your feet flat on the floor. While keeping your shoulders on the floor, roll y9our lower back so your knees are bent to one side and hold that position for 5-10 seconds. Return to your starting position and repeat while rolling your knees to the other side. Repeat on each side for two or three repetitions.
Bridge Exercises
While lying on your back with your knees bent and your feet flat on the floor, tighten the muscles in your stomach and glutes. While keeping your shoulders relaxed and your head and upper back on the floor, raise your hips up slightly and hold the pose for at least five seconds. Return to your starting position and then repeat for at least five repetitions.
Cat Stretch
Kneel on the floor on your hands and knees. Arch your back slowly while lowering your head. As you bring your head back up, let your back and stomach relax. Return to your starting position and repeat for three to five repetitions.
Contact Us to Find Out Which Stretches Are Right for You
If you’re not sure which at-home stretching exercises are right for you, our chiropractors in Murfreesboro, TN, can help. Visit us at Chiropractic Associates of Murfreesboro for a full examination, diagnostic testing, and evaluation. We will determine the underlying cause of your pain and other symptoms and design a personalized treatment plan that includes home stretching for back pain. Contact us to schedule an appointment.
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Stretching
