Therapeutic exercise, stretching and posture

Available at Lake Forest, San Diego, and Spring Valley

Therapeutic exercise, stretching and posture work help the muscles around your spine and joints support you between visits. Your chiropractor will show you which exercises suit your body and how to do them safely at home.

Now welcoming new patients

Why exercise is part of your care

Adjustments help joints move well. Exercise and stretching help the muscles hold that improvement, so you feel better for longer and are less likely to have the same problem again.

Your chiropractor will choose exercises and stretches for your condition, show you how to do them and adjust them as you get stronger. The exercises below are examples we often use. Check with your chiropractor before starting any of them, and stop if an exercise causes sharp pain, dizziness or numbness.

Back and core exercises

Partial sit-up
Lie on your back with your knees bent and feet flat. Lift your head, neck and shoulders off the floor and hold for 5 seconds. This strengthens the core without straining the lower back. Build up your repetitions gradually.
Knee to chest
Lie on your back with your knees bent. Draw one knee toward your chest with both hands, hold for a count of 10 and lower slowly. Do 4 to 5 on each side, then both knees together. This stretches the glutes and lower back.
Hip roll
Lie on your back with your arms out to the sides, knees bent and feet lifted. Slowly roll your knees to one side and then the other, 5 to 10 times. This works the abdominal muscles.
Low back extension
Lie on your stomach with your hands at your sides. Use your lower back muscles to lift your head and upper body slightly, hold for 4 to 5 seconds and lower. Repeat 10 to 15 times.
Cat-camel
On hands and knees, with hands under shoulders and knees under hips, round your back toward the ceiling with your head down, then let your back sag gently as you lift your head. Keep your elbows straight so the movement comes from your spine. Repeat 12 to 15 times.
Back extension on a ball
Lie with your stomach on a stability ball and your hands behind your head. Tighten your abdominals and glutes and lift your chest and shoulders off the ball.
Superman
Lie face down with your arms overhead. Tighten your abdominals and lift your arms and legs slightly off the floor. Hold for up to 30 seconds, breathing steadily throughout.
Double leg lift on a ball
Lie face down over a stability ball with your hands on the floor. Lift both legs until your body is level and hold for about 10 seconds. Repeat 5 to 10 times.
Seated spinal rotation
Sit in a chair, reach one arm across your body to hold the opposite side of the chair and look over your shoulder as you gently rotate your mid and lower back. Hold for 15 to 30 seconds on each side.
Side bridge
Lie on your side with your legs straight and your elbow under your shoulder. Tighten your abdominals and lift your hips, keeping your neck and spine in line. Hold for 10 to 15 seconds.
Single-leg reverse curl
Lie on your back with one knee bent and the other leg straight and slightly raised. Lift the straight leg diagonally toward your belly button, pause and lower slowly. Repeat on the other side.
Ball crunch
Lie back on a stability ball with your hands behind your head or across your chest. Tilt your pelvis slightly and lift your shoulder blades off the ball, then lower.

Shoulder exercises

External shoulder rotation
Lie on one side with your bottom arm under your head. Bend your top elbow so your forearm rests across your stomach. Rotate at the shoulder to lift your forearm, then lower. Switch sides. A light weight can be added.
Internal shoulder rotation
Lie on one side with your bottom arm bent at the elbow, forearm on the floor. Rotate your shoulder to bring the forearm up across your stomach. Repeat 10 to 15 times.
Side raise
Stand with your feet shoulder-width apart, knees slightly bent and abdominals engaged. Raise your arms out to the sides to shoulder height, hold briefly and lower slowly.
Front raise
In the same stance, raise your arms in front of you to shoulder height, hold briefly and lower slowly.
Single-arm band pulldown
Hold a resistance band overhead with both hands. With your abdominals engaged, pull down and out to the side with one arm until your upper arm is beside your body. Pause and return slowly, keeping your arms slightly in front of your face.
Ball push-up
With a stability ball under your stomach and hands on the floor, walk forward until your shins rest on the ball. Bend your elbows to perform a push-up.

Neck strength and stretches

Neck flexion with a ball
Face a wall with a stability ball at forehead height. Gently press your forehead into the ball, relax and repeat.
Neck extension with a ball
Stand with your back to the wall and the ball behind your head. Gently press the back of your head into the ball.
Neck side press
Stand side-on to the wall with the ball beside your head. Gently press the side of your head into the ball. Repeat on the other side.
Ear to shoulder stretch
Tilt your ear toward your shoulder and rest there for 5 to 7 seconds, feeling the stretch on the opposite side of your neck.
Front of neck stretch
Gently tip your head back as if looking at the ceiling to stretch the muscles at the front of your neck.
Rotation and nod stretch
Turn your head toward one shoulder, then nod your chin down to feel a stretch on the opposite side. Hold for a few seconds and repeat.
Hand resistance holds
Press your forehead into your hand while your hand resists, then press the back of your head into your hands. Do sets of 6, 8 or 10 a few times a day.

If any neck exercise causes dizziness, fainting or loss of balance, stop and contact your doctor.

Guided stretching

Stretching slowly increases how far your muscles, tendons, ligaments and other soft tissues can move. Done consistently and correctly, it is one of the simplest steps you can take toward comfortable movement.

Our chiropractors teach stretching routines that improve flexibility and how your muscles work. Assisted stretching may also be part of a massage therapy session, where your therapist stretches tight areas for you and shows you what to do at home.

Everyone can benefit from stretching, but if you have an injury, it is important to stretch the right way. Your chiropractor reviews your habits, symptoms and history and examines you before suggesting a routine, then changes it as your tissues heal and become stronger and more flexible.

What to expect during assisted stretching

Assisted stretching usually takes place on a padded table. Your therapist moves your arm, leg or trunk slowly into a stretch, holds it while you breathe and relax, and may ask you to gently push against their hand before going a little further. You should feel a stretch, not pain.

Your therapist will also show you which stretches to do between sessions. Many people come in once or more a week at first and then less often as flexibility improves. Ice, heat or other home care may be suggested along with stretching, adjustments and massage.

Tips for stretching safely

  • Warm up first with a few minutes of walking or gentle movement
  • Move slowly into each stretch and avoid bouncing
  • Hold most stretches for 20 to 30 seconds and breathe normally
  • Stretch to mild tension, never to sharp pain
  • Stretch both sides, even if only one side feels tight
  • If you have a recent injury, ask your chiropractor before stretching that area

What stretching may help with

  • Ongoing muscle tightness and pain
  • Flexibility
  • Range of motion in the joints and spine
  • How well your muscles move and work together
  • Comfort in everyday activities

Stretching works well alongside chiropractic adjustments and massage. Warm up your muscles before you stretch, and stretch at home between visits as your chiropractor suggests.

Posture

Posture is how your spine and the rest of your body line up when you sit, stand and move. Good posture spreads load evenly. Poor posture, such as a forward head or rounded shoulders from long hours at a screen, puts extra strain on certain muscles and joints.

Signs that posture may be contributing to your discomfort include back pain, neck pain, headaches, muscle fatigue, and burning, tingling, numbness or pain that travels into the arms or legs. You may also notice a slouched or hunched position when you sit or stand.

How we help with posture

Your chiropractor assesses your posture and spinal alignment and reviews your history, symptoms and daily routine. Imaging is used only when needed. Your plan may combine:

Chiropractic adjustments
To improve how the joints of your spine move.
Massage therapy
To ease muscles that have become tight from poor posture.
Stretching and exercise
To lengthen tight muscles and strengthen the ones that support your spine.
Everyday changes
Practical advice on your workstation, how you sit and how you sleep.

Everyday posture habits

At your desk
Keep the top of your screen at eye level and an arm’s length away, your feet flat, your hips slightly higher than your knees and your lower back supported. Stand up and move every 30 to 45 minutes.
On your phone
Bring the phone up toward eye level instead of dropping your head, and take regular breaks from looking down.
When you sleep
Sleep on your back or side with a pillow that keeps your neck level. Side sleepers often find a pillow between the knees more comfortable.
When you lift
Bend at the hips and knees, keep the load close to your body and avoid twisting while you lift.
When you drive
Sit close enough to reach the wheel without stretching, with the headrest level with the back of your head.

Making exercise part of your day

Exercises work best when they fit into the day you already have. Many people pair a few stretches with something they do anyway, such as making morning coffee, a lunch break or the end of the workday. Short, regular sessions are usually easier to keep up than one long session each week.

If an exercise causes sharp pain, numbness or tingling, stop and tell your chiropractor at your next visit. Mild stretching discomfort is normal, but pain that lingers is a sign the exercise needs to change.

Hip and leg exercises

Glute bridge
Lie on your back with your knees bent and feet flat. Tighten your glutes and lift your hips until your body forms a straight line from shoulders to knees. Hold for a few seconds and lower slowly.
Clamshell
Lie on your side with your knees bent and heels together. Keeping your feet touching, lift your top knee, then lower slowly. This strengthens the muscles on the outside of the hip that help guide the knee.
Hamstring stretch
Lie on your back and loop a towel around one foot. Keep the knee straight and gently raise the leg until you feel a stretch behind the thigh. Hold for 20 to 30 seconds and switch sides.
Hip flexor stretch
Kneel on one knee with the other foot in front. Tuck your pelvis slightly and shift forward until you feel a stretch at the front of the back hip. Hold for 20 to 30 seconds on each side.
Piriformis stretch
Lie on your back, cross one ankle over the opposite knee and gently draw the lower leg toward your chest until you feel a stretch deep in the buttock. Hold for 20 to 30 seconds and switch sides.
Calf stretch
Stand facing a wall with one foot back, heel down and knee straight. Lean forward until you feel a stretch in the calf. Hold for 20 to 30 seconds, then repeat with the knee slightly bent.
Side step with a band
Place a light resistance band around your legs above the knees. With knees slightly bent, take slow steps to the side, keeping tension on the band. Step back the other way.

Posture at your desk

Small changes to your workstation can take a lot of strain off your neck, shoulders and back. Your chiropractor may ask about your setup or for a photo of it.

  • Screen at eye level and an arm’s length away, directly in front of you
  • Keyboard and mouse close, with elbows bent at about a right angle
  • Feet flat on the floor or on a footrest, knees about level with hips
  • A chair that supports the curve of your low back
  • If you use more than one screen, turn your chair rather than your head
  • Stand up, stretch or walk at least once an hour

Posture at home, in the car and in bed

On the couch, sit with your back supported rather than propping your head on an armrest. Hold your phone or tablet closer to eye level instead of looking down for long periods.

In the car, sit close enough that your knees stay slightly bent and your back stays against the seat. A small lumbar cushion can help on long drives.

In bed, sleeping on your side or back with a pillow that keeps your neck level is usually easiest on the spine. Sleeping on your stomach keeps the neck turned all night and often adds to neck and low back strain.

Building the habit

A few minutes of exercise every day usually does more than a long session once a week. Pair your exercises with something you already do, such as after brushing your teeth or during a work break.

Start with the number of repetitions your chiropractor suggests and add more only when the exercise feels easy and comfortable. It is normal to feel muscles working. It is not normal to feel sharp pain, new numbness or symptoms that spread.

Bring your questions to your next visit. Your chiropractor can watch you do an exercise, correct your form and change your program as you improve.

How your program changes over time

Early on
When pain is new, exercises are gentle and focus on easy movement, breathing and positions that feel comfortable. The goal is to keep moving without irritating the area.
As you improve
Stretches go a little further and strengthening is added for the muscles that support the painful area, such as the deep neck muscles, the core or the hips.
Staying well
Once you are back to your usual activities, a short routine you can keep doing on your own helps you hold your progress. Your chiropractor can update it if your work, sport or daily routine changes.

When to stop and check in

  • Sharp or increasing pain during or after an exercise
  • New numbness, tingling or weakness
  • Dizziness, lightheadedness or loss of balance
  • Pain that spreads further down an arm or leg

Stop the exercise and contact your chiropractor. For chest pain, sudden weakness or trouble speaking, call 911.

From the blog

Book therapeutic exercise

Offered at 3 Greenlight offices.

Your questions,
answered

About therapeutic exercise at Greenlight.

Do I need to do these exercises at home?

Your chiropractor will give you a short list of exercises chosen for you. Doing them between visits helps your progress last.

How often should I stretch?

Your chiropractor will suggest a routine. Many people stretch daily at home, with assisted stretching in the office once or more a week at first.

What should I do if an exercise hurts?

Stop the exercise and tell your chiropractor. Mild muscle effort is normal, but sharp pain, dizziness or numbness is not.

Can posture really be improved?

Often, yes. Care that combines adjustments, stretching, strengthening and changes to daily habits can help you sit and stand more comfortably.

Is stretching right for me?

Almost everyone can benefit from stretching, but with an injury it matters how you stretch. Your chiropractor will examine you and suggest stretches that suit your condition.

What happens during assisted stretching?

You relax on a padded table while your therapist slowly moves you into each stretch and holds it, then shows you what to do at home.

Do I need equipment?

Many exercises need nothing at all. Some use a stability ball, a resistance band or light weights, and your chiropractor can suggest simple options.

How often should I do my exercises?

Most home programs are done daily or on most days. Your chiropractor will tell you how many repetitions and how often for your condition.

Should exercises hurt?

You may feel muscles working or a mild stretch. Exercises should not cause sharp pain or symptoms that spread. If they do, stop and tell your chiropractor.

Do I need special equipment?

Most exercises need only the floor, a towel or a chair. Some use a stability ball or a resistance band, which your chiropractor will explain.

Can I keep going to the gym?

Often yes, with some changes while you heal. Tell your chiropractor what you do at the gym so they can suggest what to keep, change or pause.

Can posture really change?

Habits can change. With regular movement, stronger supporting muscles and a better workstation, many people find it easier to sit and stand comfortably.

Will I always need to do these exercises?

Many people keep a short routine as a habit because it helps them stay comfortable. Your chiropractor will suggest which exercises are worth keeping once your plan is finished and which you can stop.

What is the best sleeping position for my spine?

Side or back sleeping with a supportive pillow is usually easiest on the spine. A pillow between the knees helps side sleepers; a pillow under the knees helps back sleepers.