You already know about the chiropractic adjustment benefits that relieve pain in your neck and back. What you may haven’t realized yet is that you can continue to get relief at home for your chronic pain by doing basic stretches to stay limber and improve range of motion and flexibility. Try these ten easy stretches on your own to supplement the benefits of seeing a chiropractor.

1. Child’s PoseChild’s Pose

To begin, start by kneeling on the floor with your knees open hip-width or wider, big toes touching. Then, lay your torso between your knees, resting your head comfortably on the floor. Your arms can tuck beside your legs or extend overhead along the floor for a shoulder stretch.

2. Cat-Cow

Place your body on your hands and knees in line with your shoulders and hips, your spine in a neutral position. To begin, drop your belly and tilt your gaze and tailbone up while you inhale. On your exhale, curl up into a cat stretch with your stomach in, chin towards chest, and your spin curved like a C. Repeat several times, following your breath cycle.

3. Knees to Chest for Chronic Pain

Lay on your back extending your legs. Lift your knee to your chest, keeping your other leg straight or with the foot on the floor and bended knee, one side at a time. Hold, then switch sides and repeat. Try to do two to four times for each side or both knees together if comfortable.

4. Supported Bridge

While on your back, bend your knees with heels close to your buttocks. Place a bolster or yoga block under your hips, resting the sacrum directly onto the prop. Relax into this position with your arms down by your sides. The block or pillow can support your weight and allow your back to release.

5. Trunk Rotation

This gentle spinal twist can be done with bent knees or straight legs. Lie on your back with your arms out like the letter T. Bend your knees and drop them to one side or extend the top leg over the lower bent one, while keeping your shoulders flat and in contact with the floor. Your knees do not have to touch the ground to get the benefit. Hold for a few breath cycles and repeat on the other side.

6. Seated Twist

Much like the trunk rotation, this twist pose can allow your back and torso muscles to relax. Sit up with legs extended straight in front of you. Bend your left leg and put your foot flat on the floor over the right leg. Turn slightly toward the bent knee, extend your opposite arm, holding onto the bent knee for support. Your other arm can reach behind you towards the floor. Hold the pose, then switch sides.

7. Relieve Chronic PainWith This Neck Stretch

Sit down in a cross-legged position with your back straight. Slowly lower your right ear to your right shoulder and hold to feel the stretch on the left side of your neck. You can gently rest your right hand on top of your head near your left ear to deepen the intensity. Hold for a few breath cycles, then do the same stretch on the left.

8. Hamstring Stretch

Tight hamstrings can add to lower back pain, but with simple elongating, you can reduce your discomfort and release muscle tension. While you sit with your legs extended in front of you, bend from the waist, your back flat, with arms reaching towards your feet. You can rest your hands on your shins or along the floor if toe-touching is not possible.

9. Standing Quad StretchStanding Quad Stretch

Stand and place your left hand on a wall or chair for balance.  Bend your right knee, raising it towards your buttocks. Reach for the outside of your right foot with your right hand, feeling the release down the front of your thigh. Try to keep your knees close together. After a few breath cycles, repeat on the left side.

10. Zombie or Rag Doll

While standing, bend at the waist with your fingers reaching toward your toes. Bend your knees as much as you need to take any pressure off your lower back. Hang with your arms dangling, or grab opposite elbows in this position. You can also sway gently from side to side if it feels good.

Making Chiropractic Adjustment Benefits Last

Incorporating these simple stretches into your chronic pain management can help you enjoy the benefits of seeing a chiropractor between appointments. For more tips, contact Franson Chiropractic. We can schedule an appointment or answer any questions you have about pain relief.

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How Stretching and Chiropractic Adjustment Benefits Reduce Chronic Pain | Franson Chiropractor – Houston, TX