Stretches For Your Back

Your back is part of your body's overall core and core strength is the foundation of a healthy body. Visiting a chiropractor and stretching muscles regularly is especially important to prevent back pain. As we age, our muscle groups are less flexible, but stretching can help to lengthen them and improve the range of motion at any age.

The professional chiropractor at Dr. Phillips Chiropractic Nutrition and Wellness in San Antonio encourages you to include back stretching exercises into your routine.

First, there are a few tips before starting:

• Wear comfortable clothes that will move with you
• Stretch on a clean, flat surface
• Start stretching slowly, without force. Stretching should not hurt
• Hold stretches for 15 - 30 seconds, without bouncing to elongate the muscle
• Repeat each stretch on both sides for balance
• Repeat each stretch between 3 and 4 times

Try these stretches throughout the day:

Neck and Shoulder Stretches: Gently and slowly put the chin to the chest until a stretch is felt in the back of the neck and shoulders

Ear to Shoulder Stretches: Keeping shoulders down, touch the ear to the shoulder until a slight stretch is felt in the side of the neck

Corner Stretches:  Stand in the center of a corner of a wall. Put forearms, at shoulder height, on each wall and slowly lean forward until a stretch is felt under the collar bone

You can try these stretches at home:

Knee to Chest Stretches: Lay flat on the floor or on the bed, bring both knees to the chest and hug yourself with both arms.

Back of Legs Stretches: Sit on the floor, bed, or chair, with a straight back, slowly lower the head to your thighs and hold.

Standing Stretch: Standing straight, bend at the waist and continue down to touch the floor. Hold for a few seconds.

Child’s Pose Stretches: Kneel on the floor, sit on your heels, put both hands in front of you with your head between your arms.

Call Our Chiropractor Today

Contact Dr. Phillips Chiropractic Nutrition and Wellness for more healthy back tips and stretches. We are currently accepting new patients. If you or a loved one is suffering from pain, they can greatly benefit from chiropractic care.