As we transition into fall and routines begin to shift, there’s one habit that can support your energy, posture and mobility more than you might expect—stretching. At Solutions Chiropractic Plus, we often pair personalized stretches with chiropractic, physical therapy and massage to help you move with ease and confidence throughout every season. Regain strength, flexibility and ease of movement.
In fact, learning how to carefully and successfully become more flexible is why we have added our Stretch Studio.
Why Stretching Matters
Stretching isn’t just for athletes or yogis—it’s for every body. Learning how to stretch properly offers a host of physical and mental benefits, especially when paired with chiropractic adjustments and therapeutic care.
Key Benefits of Stretching:
- Increases flexibility – Helping you move more freely in your daily life
- Improves posture – Stretching opens tight muscle groups that pull your posture out of alignment
- Supports circulation – Promotes blood flow and helps deliver nutrients to your muscles
- Reduces tension and stress – A mindful stretch can calm the nervous system and lower cortisol
- Prevents injuries – Stretching before and after movement helps your muscles adapt
- Eases chronic pain – Especially for those with lower back, neck, or joint stiffness
When your body is more limber, it’s easier to maintain the chiropractic adjustments we provide. Stretching supports the work we do in-office by keeping your muscles and joints supple between visits.
How to Stretch Safely: Foundational Tips
Knowing how to stretch properly is just as important as stretching itself. Here’s how to make your routine safe and effective:
1. Warm Up First
Cold muscles are more prone to injury. Take a short walk, do gentle arm circles, or light mobility exercises before stretching.
2. Move Slowly and Breathe
Stretching should never feel painful. Use your breath to relax into each stretch. Exhale as you lean in; inhale to hold.
3. Hold for at Least 20–30 Seconds
Your muscles need time to release. Don’t rush—hold each stretch gently and evenly without bouncing.
4. Focus on Balance
Stretch both sides of your body—left and right arms, legs, hips—to avoid imbalances that can lead to pain.
5. Stay Consistent
Stretching a few minutes every day yields far better results than long sessions once a week.
Areas to Stretch Daily
We recommend focusing on these key muscle groups, especially as we head into fall routines that often involve more time indoors or at desks:
- Neck and shoulders – Relieves tension from tech use and stress
- Lower back and hips – Especially important if you’re seated for long periods
- Hamstrings and calves – Keeps legs limber and supports healthy gait
- Chest and upper back – Improves posture and breathing
- Wrists and hands – Great for those working at computers or doing hands-on work
Our physical therapy team can help you build a daily stretch plan tailored to your needs. Whether you’re dealing with tight hips from long drives, low back pain after gardening, or neck tension from work stress—we’ll show you how to stretch smart.
Stretching + Chiropractic = A Balanced Body
Combining stretching with regular chiropractic adjustments allows your body to hold those adjustments longer and move more efficiently. We often show clients specific stretches that directly support their spinal alignment or recovery plan—ensuring long-term relief, not just temporary fixes.
Massage therapy also complements stretching beautifully. It helps relax the fascia and muscle tissue, making it easier to achieve deeper, more effective stretches without discomfort.
Want Help Creating a Stretch Routine?
We offer one-on-one guidance to help you learn:
- Which stretches support your posture
- How to stretch to relieve specific pain
- When to stretch in your daily schedule
- How stretching supports your other care (chiropractic, massage, PT)
Go online and schedule your appointment today or call us at (605) 348-2116 to meet with a provider who can build your personal stretch routine and care plan.
Let’s help you stay flexible, energized and strong—so you can enjoy everything fall has to offer, pain-free.
At Solutions Chiropractic Plus, we believe small, intentional movements—like stretching—can create lasting change in your health. Let’s stretch into the season with strength, flexibility and ease.
