Back pain has become a serious problem in today’s society. People tend to sit or stand for long periods of time for work, use poor posture, and fail to lift heavy things properly just to name a few things that stress the spinal column. Chiropractic care treatments are ideal for helping you with these problems, but what can you do for yourself to prevent further spinal stress and/or damage?
Spinal exercise therapy in Lexington, KY helps to strengthen the back muscles, which helps keep your spine in alignment longer and protects it against serious injury. The following will discuss a few spinal exercises that are used to strengthen the back.
1) Bring your knee to your chest – A good stretch to start out your day is the knee to chest stretch. Taking care not to try to do too much in the beginning, bring your knee to your chest (or as close as possible without discomfort). Use both hands on your knee to pull it closer into your chest and hold that position for 10 seconds while taking slow, deep, cleansing breaths. Repeat the process with the other leg doing four to five repetitions each time you do this stretch. This stretching exercise stretches your back and glute muscles, and can relieve low back pain.
2) The Superman – This spinal exercise therapy in Lexington, KY helps to strengthen your ab muscles. To do this stretch, lie face down on a flat surface and extend your arms above your head. Make your ab muscles tight then lift your arms and legs off the ground simultaneously. You will look like you are flying like Superman in this position. Hold your position for 30 seconds and release and relax. Remember to used slow and deep breathing during the 30 seconds you hold the Superman.
This is only two of the many stretches and exercises used in exercise therapy. These stretches are designed to help, not hurt. Do not overdo it when you are just beginning to perform back stretches. Be careful and take it slow and easy. Talk to your chiropractor about these back stretches before you start using them to make sure they are viable solutions for your back problems. The staff at Elswick Chiropractic and Associates is dedicated to your neck and back health.
