Chiropractic Exercises to Do at Home

Besides burning calories and managing weight, workouts have countless other benefits in aiding one’s holistic health and wellness. According to the CDC, regular physical activity can improve brain and muscle health, improve your day-to-day mental well-being, reduce your risk of developing certain diseases, and help you regulate chronic pain. For many of us, workouts can often seem burdensome due to the great amount of discomfort, commitment, time, motivation, and money it is often associated with. However, plenty of misunderstandings also often surround workout culture—not all workouts must follow one type of regiment, be performed in the same manner, or be performed at the gym or a fitness center.

Chiropractic Stretches

There are numerous workout routines specifically developed for those of us who prefer to work out at our own pace. For many of us, exercising at home offers privacy and a flexible workout schedule at any time of the day or night. Additionally, exercising at home eliminates the cost of gym memberships, gas money spent to travel to the gym, or time waiting for equipment to become available. Contrary to popular belief, you do not need expensive gym equipment to have an efficient workout, either.

Home Chiropractic Exercises

Our blog will go over some easy chiropractic moves you can regularly practice from the comfort of your home. Note: Please understand that you are performing these exercises at your own risk and discretion; these exercises were not meant to replace professional health advice from your local chiropractor.

Chiropractic Core Strengthening Exercises

Lower Arm Plank

Lie level to the ground or on an even, sturdy, and safe surface of your choice.
Slowly lift yourself up until you are just supported by just your joints and your toes. Ensure your entire form is in as straight of a line as possible with the least amount of curve possible. Remember to maintain your comfort while performing this; stop and contact your local chiropractor if you are feeling any excess discomfort, distress, or pain.
Maintain this plank position for up to or around one minute.
Repeat as necessary. Intended to only take a couple of minutes, this workout is intended to help your muscle mass develop its resilience and ability to withstand a certain amount of pain.

Chiropractic Stretches for Lower Back

There are 4 variations of the hamstring stretch; all can be categorized as some form of chiropractic exercise for lower back pain. We will be going over the steps for the wall hamstring stretch and the towel hamstring stretch below:

Wall Hamstring Stretch

Keep one leg on the floor, while placing your other leg against the wall or the arm of a nearby couch.
Gently push the knee on your raised leg so it becomes as straight as possible, without causing you any discomfort.
Hold your position for 10 seconds initially. Then gradually increase your time to 30 seconds.
Repeat the previous steps with your other leg as needed.
One complete set is typically defined as performing the stretch on each leg 4 to 5 times. For general efficiency, gradually work up to performing 2 daily sets of the Wall Hamstring Stretch.

The Towel Hamstring Stretch (also known as the Supine Hamstring Stretch)

Recommended for Beginners to Novices:

Rest on the floor with your knees curved and feet leveled.
With your hands holding it for support, attract one of your legs near your breast while keeping your other leg outstretched on the floor.
Hold for a few seconds, then allow both of your knees to return to their initial positions.
Switch and perform the same procedure on your other leg.

Recommended for Notices to Experienced:

Lying flat on your back, extend the leg close to your upper body to the ceiling, with the sole of your foot facing upwards.
Wrap a towel around the back of your raised leg—either on the thigh, knee, or calf. Support the raised leg by holding each end of the towel with your hands. Note: Using a towel is optional. If no towels are available, you can use your hands to hold your thigh in lieu of the towel.
Keep your other leg outstretched on the floor as flat as possible, without causing yourself discomfort or pain.
Slowly, gently use the towel (or your hands) to draw the raised leg near your chest. This leg can remain slightly bent or straight. Hold for 10 seconds or less before releasing.
Repeat with your other leg.
Please do not hold your stretch for too long at the beginning. Gradually allow yourself to work upwards from 10 seconds until you reach an initial milestone of 30 seconds.
Please remember to only extend your leg and straighten your knee until you feel a comfortable stretch. Never force yourself to stretch, straighten, or extend until it causes you physical discomfort, pain, or distress.
We suggest performing our chiropractic exercises for lower back pain around twice per day. Hold each stretch for about 30 seconds (half a minute) to 60 seconds (one minute), but do not go any longer unless you have had specific instructions from a professional.

Chiropractic Exercises for Knee Pain

For this exercise, adopt a near-level position on the floor, a bed, or a flat, hard, and safe surface of your choice. This means the upper half of your body will be resting on the flat surface of your choice, while your knees remain curved and your legs are kept firmly planted on the floor/surface.

Knee to Upper Body Stretch

Slowly and gently raise your knees to your upper body area while holding either the top area of your knees or the area behind your knees with both hands.
Hold for a minimum of 6 seconds, then launch your knees and legs back to the preliminary setting.
Repeat until you can comfortably perform this exercise a minimum of 10 times.

Chiropractic Exercises for Neck and Shoulder Pain

Some advise this exercise to be performed at least once every hour or in a set of 10 repetitions, but this depends on the patient’s individual needs and is best performed as instructed by your chiropractor.

Chiropractic Neck Exercises

Slowly turn your head fully to the right.
Gently allow your neck to return back to the center or its original position.
Now, slowly and gently turn your head fully to the left.
Repeat twice for each side: twice for the right side, and twice for the left side.
Without allowing your shoulder to be lifted up, gently tilt your head towards your right shoulder.
Bring your head back to its original position.
Now, gently tilt your head towards your left shoulder. Again, ensure your shoulder is not completely lifted up during this process.
Repeat twice for each side: twice for the right side, and twice for the left side.

Shoulder Chiropractic Exercises

Find a comfortable chair or seat that will allow you to sit up straight. Allow your arms to comfortably drop down by your sides.
Ensuring your posture is straight, stretch your shoulder backward and then upward towards your ears.
Squeeze those muscles as hard as you can without excessive pain. Hold your squeeze for up to 10 seconds before gently and slowly returning to your original position.
Gradually work your way up until you can repeat this exercise about 10 times per set, or as instructed by your professional chiropractor.

Easy Chiropractic Adjustments

While most of these exercises remain easy chiropractic techniques most patients can perform at home, it is best to see a professional chiropractor for easy chiropractic techniques, adjustments, and a custom exercise regimen that will benefit you.

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Easy Chiropractic Exercises to Do at Home