Daily Spinal Hygiene

Hello Practice Members & Friends!
If you've been around McCann Family Chiropractic ("MFC") for any period of time, you've probably heard Dr. Matt talk about the importance of daily spinal hygiene.  Just like brushing your teeth, these daily exercises will help keep your spine feeling fine.  :) 

​In all seriousness, this simple 3-minute routine done daily (preferably twice daily!) could make a big difference for you, especially now while we are taking a short break.  It's a great time to make new good habits and stick to them! 

The Basics

Daily spinal hygiene includes simple and easy stretches for your neck and lower back.  Please be sure you are stretching comfortably (if it hurts... only go to the point of pain, and NOT through the point of pain).
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In the video, Dr. Matt coaches Monica on the three groups of stretches for each region.  Each of the first five pairs of stretches should be held for 15 seconds.  Remember the grade school "one, one thousand, two, one thousand, three...?"  This would be a great time to use it! 

The final spinal twist has special instructions, but it's not hard, we promise! 

This is a detailed (3 minute) video going through all stretches!

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Neck
​1. Looking down (flexion), looking up (extension)
2. Side bending, ear toward shoulder - Right and Left (lateral flexion)*
3. Looking over your shoulder, "checking your blind spot" - Right and Left (rotation)

*Bonus!  For the advanced version, you can add in a "super stretch" for your side bending to accentuate the trapezius.  See the video for more details!

Lower Back
4. Touch your toes (flexion), arch backwards (extension)
5. Side bending, slide hand down leg - Right and Left (lateral flexion)*
​6. Spinal Twist - rotating and holding for a count of 2.  Repeat 5x each side.  

*Bonus! For the advanced version, you can stretch your opposite arm over your head!

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Now... JUST FOR FUN...
here's a video of the whole
routine in super speed!
​(under 30 second refresher!)

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And, finally... here is a .pdf link to explain these in more detail.  Many people print and put it on their bathroom mirror.  Making spinal hygiene part of your morning routine may be just what the doctor ordered! 

Spinal Hygiene Handout.pdf
File Size:	382 kb
File Type:	pdf

Download File

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Wishing you much health and wellness! 
​Dr. Matt & Monica