5 Exercises to Complement Your Chiropractic Care

This good ole’ by knows that it’s snow time! He also knows you’ve eaten the cookies, cake, lefse, candy, and all the other confections available. But, like him, it’s time to do some activity and think about our health. We can start easy with some basic exercises for your back. Then we can talk about some cardio in the new year. 

As a reminder, chiropractic care is essential for maintaining spinal health and overall well-being. To enhance the benefits of your adjustments and promote long-term health, incorporating specific exercises into your daily routine is highly recommended. 

Here are five exercises that complement chiropractic care, helping to relieve back pain, improve posture, and strengthen the core.

1. Cat-Cow Stretch

This gentle yoga pose improves spinal flexibility and reduces tension in the back.
 How to do it:

• Start on all fours with hands under shoulders and knees under hips.

• Inhale, arch your back (Cow Pose) while lifting your head and tailbone.

• Exhale, round your back (Cat Pose), tucking your chin and tailbone.

• Repeat 10-15 times.

Benefits: Increases spinal mobility and promotes relaxation.
More information: Yoga Journal on Cat-Cow

2. Bird Dog

This core-stabilizing exercise strengthens the back and improves balance.
 How to do it:

• Start on all fours.

• Extend your right arm and left leg simultaneously, keeping your spine neutral.

• Hold for 5 seconds, then switch sides.

• Perform 10 reps per side.

Benefits: Enhances coordination and spinal stability.
More information: Verywell Fit on Bird Dog

3. Glute Bridge

This exercise strengthens the lower back, glutes, and core.
 How to do it:

• Lie on your back with knees bent and feet flat on the floor.

• Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.

• Hold for 3-5 seconds, then lower.

• Do 15-20 reps.

Benefits: Supports spinal alignment and reduces lower back pain.
More information and up-leveling ideas: NASAM on how to do a glute bridge

4. Wall Angels

Wall angels are excellent for improving posture and shoulder mobility.
 How to do it:

• Stand with your back against a wall, feet 6 inches away.

• Press your lower back, head, and arms against the wall.

• Slowly raise and lower your arms, mimicking a "snow angel" motion.

• Perform 10 reps.

Benefits: Opens up the chest and aligns the shoulders.
More information: Wall Angels on healthline

5. Plank

A plank builds core strength and stability, which are critical for spinal support.
 How to do it:

• Lie face down, then lift your body onto your forearms and toes.

• Keep your body in a straight line, avoiding sagging or arching.

• Hold for 20-60 seconds.

Benefits: Strengthens abdominal muscles and reduces strain on the lower back.
More information: Plank Exercise Guide by Spotebi

Bringing it All Together for Better Health

Adding these exercises to your routine can enhance the benefits of your chiropractic adjustments and maintain a healthy spine. Always consult your Burnsville chiropractor at Skyline Chiropractic to ensure these exercises align with your treatment plan. By working together, we can help you achieve optimal health and wellness.

For more chiropractic tips and personalized advice, and to schedule a visit, head over to Skyline Chiropractic.

Photo by Orissa Humes on Unsplash