EXERCISES AND STRETCHES

Stretching can be a great way to temporarily alleviate tightness and discomfort, but it's important to remember that it may not be the only solution for your musculoskeletal issues. Incorporating Chiropractic care into your wellness routine can offer a range of benefits, such as improved mobility, reduced pain, and increased overall well-being.


Our team at Adjusting to Health can work with you to create a personalized treatment plan that includes both Chiropractic adjustments and stretches, all under the guidance and instruction of our Chiropractors. While stretches like the Neck, Lower Back, Pec, Hamstring, and Glute/Hip Stretches can be helpful, they may not be enough to address the root cause of your discomfort.


Patients under care may receive specialized specific spinal corrective exercises not listed here. The below should be performed under instruction by your Chiropractor or healthcare physician.

  • Neck stretch (Trap Stretch)

    1. Sit or stand with your back straight and your shoulders relaxed.
    2. Slowly tilt your head to the left, bringing your left ear toward your left shoulder.
    3. With your left hand, reach over your head and place it on the right side of your head.
    4. Apply gentle pressure with your hand to deepen the stretch.
    5. Hold the stretch for 30-60 seconds, then slowly release.
    6. Repeat the stretch on the right side by tilting your head to the right and placing your right hand on the left side of your head.

  • Lower Back Stretch

    1. Lie on your back with your legs straight.
    2. Bend your right knee and place your foot flat on the ground.
    3. Lift your left leg straight up and cross it over your right leg, placing your left foot on the ground.
    4. Use your right hand to gently pull your left leg toward the ground on the right side.
    5. Hold the stretch for 30-60 seconds, then slowly release.
    6. Repeat the stretch on the other side by bending your left knee and crossing your right leg over it.

  • Pec Stretch

    1. Stand facing a doorway with your feet hip-width apart.
    2. Raise your arm to shoulder height and place the forearm against the door frame.
    3. Slowly turn your body to the right, feeling the stretch in your chest and shoulder.
    4. Hold the stretch for 30-60 seconds, then release.
    5. Repeat the stretch on the other side by raising your other arm to shoulder height and placing your forearm against the door frame.

  • Hamstring Stretch

    1. Sit on the ground with your legs straight in front of you.
    2. Bend your left knee and place the sole of your foot against your right thigh.
    3. Reach forward with both hands and try to touch your toes.
    4. Hold the stretch for 30-60 seconds, then release.
    5. Repeat the stretch on the other side by bending your right knee and placing the sole of your foot against your left thigh.

  • Glute/Hip Stretch

    1. Sit on the ground with your knees bent and your feet flat on the floor.
    2. Cross your ankle over your knee, placing your foot close to your knee.
    3. Reach your arm between your legs and grasp your knee with both hands.
    4. Pull your knee toward your chest, feeling the stretch in your hip and glute.
    5. Hold the stretch for 30-60 seconds, then release.
    6. Repeat the stretch on the other side by crossing your ankle over your knee and grasping your knee with both hands.
Share by: