Stretching is one of the simplest, most effective ways to protect your spine and prevent injury. When key muscles, such as hamstrings and hip flexors, become tight, they can alter the forces on your spine and pelvis. Over time, these muscular imbalances can contribute to altered spinal alignment and poor posture, potentially leading to discomfort or fatigue.
Why Stretching Matters for Your Spine
Stretching helps maintain flexibility, improves blood flow to muscles and improves muscle elasticity and reduces the risk of muscle strains and sprains. It’s especially important as we move into colder months when we naturally move less and muscles tend to stiffen.
Smart Stretching: Quality Over Quantity
According to the American College of Sports Medicine, adults should stretch major muscle groups at least 2–3 times per week to maintain flexibility and range of motion (ACSM, 2021). Even five minutes of mindful stretching can make a difference.
Try these simple, spine-friendly stretches:
- Cat-Cow: Increases spinal mobility and warms up your back.
- Knee-to-Chest Stretch: Relieves lower back tension.
- Seated Twist: Promotes flexibility and spinal rotation.
- Child’s Pose: Gently stretches the lower back and hips.
Stretching and Chiropractic Care: Better Together
Chiropractic adjustments address joint alignment and nervous system function, while regular stretching complements this care by targeting muscular balance. When performed before an adjustment, gentle stretching can help relax tight muscles, making the adjustment more effective.
Dynamic stretching (before activity) warms muscles while static stretching (afterward) improves long-term flexibility.
Consistent stretching can also help maintain the effects of an adjustment by reinforcing proper posture and reducing muscular imbalances that could otherwise cause spinal stress between visits. Patients who integrate regular stretching with their chiropractic care often report longer-lasting results and faster recovery from muscle stiffness.
Get Personalized Stretching Guidance
At Solutions Chiropractic Plus, our team can show you which stretches best support your spine, stretches tailored to your posture, daily habits and any existing conditions. Because back pain is complex, a personalized stretching plan is crucial to avoid exacerbating symptoms. Practicing incorrect stretching, especially when experiencing back pain, can bring about additional pain and issues.
Call us or go online to schedule your appointment!
(605) 348-2116
www.solutionschiropractic.com
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