Easy Stretching Exercises to Relieve Neck and Back Pain

Chiropractic realignment of the spine not only treats lower back pain but creates a healthy environment for nerves and soft tissues to heal. These gentle exercises will help maintain the benefits of regular adjustments, improve range of motion, and help eliminate neck and back pain.

Improving Posture and Breathing Throughout the Day

Proper posture opens up our airways, allowing maximum airflow to our lungs. Taking deep breaths also relaxes tense neck and diaphragm muscles. This posture awareness exercise can be done many times a day for a few minutes. It may seem simple, but the benefits of proper posture and breathing cannot be ignored!

• Sit upright at the edge of your chair, with feet firmly planted. Your knees should be lower than your hips.
• Put your hands on your belly, close your eyes, and feel the belly rise and fall against your hands as you breathe deeply.
• Let your deep breathing lift up your chest and collarbones, while dropping your shoulders back loosely.
• Feel the top of your head lifting upward, bringing your posture into comfortable, open, and vertical alignment.

​

Gentle Stretches for Morning and Evening

​Rather than stretching through applying force, these poses will stretch muscles and connective tissues as you fully relax into them. Be careful to avoid any which cause straining or pain.
​

• Back to the Floor

Begin by lying on the floor with your legs supported by a chair or another soft object, with knees and hips at right angles. Your arms can be at shoulder level or slightly lower, palms up. Adjust until you are comfortable, then relax deeply and let your shoulders and lower back settle to the floor. Stay in this position for a few minutes to release lower back pain and stiffness.

• Relaxed Frog

​Remaining on the floor, put the soles of your feet together and let your knees naturally fall apart. With your arms palms up and at an open angle from your hips, relax for two or three minutes. Now your lower back will naturally arch off the floor, releasing muscles of the groin and thighs. Let your neck, jaw, and upper back relax into the position.

• ​​Child's Pose

​Kneel down and touch your toes together behind you, letting your knees be a comfortable distance apart. Bend forward and let your forehead touch the floor as your rear rises up. Extend your arms over your head, or, if this is uncomfortable, let them lie naturally by your sides. Remain here at least a minute or two and, as you relax, your rear will sink back onto your heels, arching your spine into its natural curves. Allow your neck and face to fully relax, and breathe deeply.

• Opening the Chest

​Sit on your heels with your knees bent and place your hands on the floor behind you, shoulder distance apart. You may point your fingers towards or away from you, whatever is most comfortable, arch your spine upward. Put pressure on your hands as you lower your head behind you, keeping your rear on your heels. Your chest should feel open and your throat relaxed. After thirty seconds in this pose, lift your head first and rest in the kneeling position for a moment before standing.

 Comprehensive Chiropractic Care

​At McCann Family Chiropractic, Dr. Matt will select the right treatments to restore your spinal alignment and all the systems that depend on it.  We have a number of home care exercises that we will recommend based on your specific needs and circumstances.  Additionally, in the office, we have two Pettibon Rehabilitation therapies we recommend most patients utilize prior to their adjustments. 
 
Your individualized treatment plan will bring your whole body to a new state of balance and wellness. Schedule an appointment today to start your journey to true vitality and well-being.