A potentially good way to help protect yourself from injury is to build resilience and strength with exercise. In fact, exercise can help reduce back pain, improve core strength, and enhance flexibility. Our chiropractor, Dr. Andrew Hull, at Winter Park Chiropractor in Winter Park, FL, can recommend stretching and strengthening chiropractic exercises to help ease back pain, neck pain, and more. You can try these stretches and exercises but remember to contact a chiropractor or other professional before doing these exercises if you are uncertain about if you are healthy enough to do them.
Cat-Camel
Put your body on all fours. Keep your back straight and place your knees right below your hips and your hands right below your shoulders. Next, use your abdominal muscles to arch your back like a cat by pushing it toward the ceiling. Your head will be pointing downward. Now, you can let your lower back extend by dropping your back. As you do this, your head will rise. Throughout the entire exercise, be sure to only move your spine and nothing else. Try to do this 12 to 15 times.
Double Leg Lift
While lying flat on the ground, extend your legs straight upwards. Put both hands under your head. For extra stability, try placing your arms out to your side. You can grip the floor with your palms. As you press your lower back downwards, gradually lower both legs down toward the ground, then bring them up again. You make this exercise easier by lowering one leg at a time or lowering your legs as much as you're able to. Do 10 to 15 reps.
Partial Sit Up
Similar to a regular sit-up, start by putting both feet and your back on the floor. Keep your knees bent. Bring your head, shoulders, and neck off the floor for five seconds. Repeating this exercise as many times as you reasonably can each day strengthens core muscles.
Spinal Rotation
As you sit in a chair, grasp the opposite side of your chair with one arm extended across your stomach. You should have rotated your mid and lower back. Look over your shoulder. Stay this way for 15 to 30 seconds.
Visit Us for Chiropractic Exercises and Chiropractic stretches
Ready to get started? Our chiropractor at Winter Park Chiropractor in Winter Park, FL, is here to help. Contact Dr. Andrew Hull today. Call us at (407) 339-2225 for chiropractic exercises and chiropractic stretches.
