Postural exercises
Stretches and strengthening exercises for your back
With thanks to the British Chiropractic Association, we have put together a series of spinal stretches (passive) and strengthening exercises (active), to complement your chiropractic treatment plan.
The passive exercises are designed to initially stretch your spine and associated muscles that have become less flexible and when you feel more competent at the stretching exercises, do try the strengthening exercises to train your core muscles.
Before you start please make sure you carefully read and understand how to perform a proper stretch technique. Take it slowly to begin with, increase the time spent doing the exercises and stop if it hurts and consult your chiropractor it the pain persists. For more accurate results related to your condition, please ask your chiropractor which stretches and exercises to do, number of repetitions, sets and hold times for each exercise.
Proper Stretching Technique:
- Perform balanced stretching - This means you should always stretch the muscles on both sides of your body evenly. Don't stretch one side more than the other side.
- Avoid over-stretching - Never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.
- Go slowly - Always stretch slowly and evenly. Hold the stretch for about thirty seconds and release slowly as well. Never bounce or jerk while stretching. This can cause injury as a muscle is pushed beyond its ability. All stretches should be smooth, and slow.
- Don't forget to breathe - Flexibility exercises should be relaxing. Deep, easy and even breathing is the key to relaxation. Never hold your breath while you stretch.
- If you feel pain or discomfort at any time during these stretches and exercises, it is important to stop and seek further advice from your chiropractor.
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Exercises for viewing or printing (PDF format)