Spinal Rehabilitation at Full Life Chiropractic
At Full Life Chiropractic, we encourage our patients to develop a flexible spine. Having a flexible spine helps prevent injury. Dr. Andrew frequently suggests that his patients stretch before and after any physical activity.
How to Stretch
One of our favorite static stretches is a side bend: Stand with your arms raised over your head and bend to the right, keeping your arms straight. Then repeat to the left. We also suggest that patients rest on their back with their knees bent. Grasp one knee in both hands and pull it up towards your chest. Hold this position for 30 seconds and then lower the knee to the starting pose. Repeat with the other knee.
Dynamic stretching is a movement-based type of stretching and uses the muscles themselves to bring about a stretch. Dynamic stretching is different from static stretching because the stretch position is not held. Our favorite dynamic stretch is the hand-walk: Stand up straight and slowly lower your hands towards the floor. Walk your hands out in front of you until you are as far down as you can go. Then walk your hands back to the starting position. Another patient favorite is the walking-knee-to-chest:
At Full Life Chiropractic, we also suggest stretches and tips that aid in the chiropractic process and helps keep our client’s spines healthy. Below are some of our best tips and tricks when it comes to spine alignment:
Take steps to keep your body in alignment as you move through your day. In the workplace, check with an ergonomics consultant to ensure proper desk and computer positioning, especially if you spend most of the day seated or doing repetitive tasks.
A comfortable chair reduces muscle strain and prevents injury. Make sure that your feet sit firmly on the floor and that lumbar support is in place. At home, you should have a good mattress and supportive furniture.
Before you buy your next pair of shoes, check for stability, flexibility, and comfort. Shoes should stay firmly in place as you move through your entire range of motion.
Footwear should be flexible enough to give easily at the base of the toe for a smooth gait and your toes should have plenty of room to move. Proper footwear prevents injury and will help stabilize your entire body.
Strong and flexible muscles will help you have good posture. Be mindful of the following as you move through your day: When sitting, your feet should be on the floor, your shoulders should be relaxed away from your ears, and your forearms should remain parallel with the ground. When standing, tuck your stomach muscles in and shift your weight from one foot to the other and from the heels to the toes and back again.
The large muscle groups of the body need some care and attention. Passive stretching relieves stress points that cause back pain. We suggest that you target the large muscle groups, such as hamstrings, piriformis, and the entire back. This website has some good recommendations: Stretches for the Eight Major Muscle Groups.
Dr. Andrew will be glad to offer more personalized stretches for you. Once you incorporate these suggestions into your daily routine along with regular chiropractic visits, you will experience the joy of healing from chiropractic care.
Learn More
If you’re wondering how stretching can aid spinal rehabilitation, we’d love to speak with you. Contact us today for a custom approach to healing your body and spine-we can’t wait to get started.
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