Movement as Medicine: Simple Daily Exercises to Support Your Chiropractic Adjustments

Our team believes that chiropractic care works best when combined with healthy daily habits. While your adjustments help realign your spine and improve nervous system function, what you do between visits plays a crucial role in maintaining these benefits. Here are simple yet effective exercises that can enhance your chiropractic care and promote overall wellness.

Morning Stretches to Start Your Day Right

Begin your day with gentle spinal stretches to wake up your nervous system. Try a cat-cow stretch on your hands and knees, gently arching and rounding your back. This simple movement helps lubricate the joints between your vertebrae and increases mobility.

Another beneficial morning practice is the supported backbend. Stand with your feet hip-width apart, place your hands on your lower back, and gently lean backward while looking up. This counteracts the forward-leaning posture many of us adopt at desks and while using devices.

Desk-Friendly Movements for Workplace Wellness

If your job involves sitting, set a timer to remind yourself to move every 30 minutes. Try shoulder rolls, neck stretches, and seated spinal twists throughout your workday. These micro-movements prevent stiffness and promote circulation. The shoulder blade squeeze is one of the best exercises for office workers. Simply sit or stand tall and pull your shoulder blades together for a few seconds, repeating 10-15 times. This strengthens the muscles that support good posture.

Evening Recovery Routines

After a long day, give your spine some TLC with gentle stretches that decompress your vertebrae. The child’s pose from yoga is excellent for relieving tension in your lower back and shoulders. For those with chronic back issues, try lying on your back with your knees bent and feet flat on the floor. Gently rock your knees from side to side to mobilize your lower back.

Consistency is Key

Remember that consistent, gentle movement is more beneficial than occasional intense exercise. Even five minutes of targeted stretching each day can significantly enhance the benefits of your chiropractic adjustments.

At your next visit with us, we’d be happy to demonstrate exercises specifically tailored to your unique needs. Together, we can develop a movement plan that complements your adjustments and helps you maintain optimal spinal health between visits.

Movement truly is medicine—and the perfect partner to regular chiropractic care!