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The Ultimate Spinal Stretching Guide!

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Active Life Chiropractic
The Ultimate Spinal Stretching Guide!

Here’s a spinal stretching program you can do when you wake up to promote flexibility and mobility in your spine. Remember to listen to your body and perform the stretches in a slow and controlled manner. Hold each stretch for about 20-30 seconds.


Cat-Cow Stretch:


Start on your hands and knees, with your hands directly beneath your shoulders and your knees beneath your hips.

Begin by arching your back upward, dropping your head and tailbone towards the floor (cat pose).

Hold for a couple of seconds, and then reverse the movement by dropping your belly towards the floor, lifting your head and tailbone (cow pose).

Repeat this cycle for 5-10 rounds, moving smoothly and coordinating your breath with the movement.


Child’s Pose:


Kneel on the floor and sit back on your heels.

Lower your upper body forward, extending your arms in front of you and resting your forehead on the floor or a cushion.

Allow your spine to gently round and relax, feeling a stretch along your entire back.

Hold for 20-30 seconds while taking deep breaths.


Spinal Twist:


Sit on the floor with your legs extended in front of you.

Bend your right knee and place your right foot on the outside of your left knee, keeping your right knee pointing upward.

Place your left hand on your right knee and gently twist your upper body to the right.

As you twist, place your right hand on the floor behind you for support and look over your right shoulder.

Hold the twist for 20-30 seconds, feeling the stretch in your spine and torso.

Repeat on the other side, bending your left knee and twisting to the left.


Sphinx Pose:


Lie on your stomach with your elbows bent and your forearms resting on the floor, palms down.

Press your forearms into the floor and lift your chest, arching your upper back.

Keep your lower body relaxed, allowing your hips and legs to rest on the floor.

Hold the pose for 20-30 seconds, feeling the stretch in your lower back and gently opening the front of your body.


Remember to move within your comfortable range of motion and avoid any movements that cause pain or discomfort. If you have any existing spinal conditions or concerns, it’s best to consult with a healthcare professional before starting a new exercise routine.


If you live in Charlotte and are in need of a spinal evaluation, check out Active Life Chiropractic in Ballantyne. Our conservative treatments aim to eliminate the root cause of shoulder pain and prevent future flare ups.

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