Stretches & Exercises
You’ll often hear Dr. DeWitt say that “if people would consistently do the stretches & exercises I show them, I’d probably be out of a job.” When you’re feeling pain-free, doing your stretches & exercises and getting even just one adjustment a month should be enough to maintain full-functionality, enhance sports and athletic activities, prolong your quality of life, and continue to enjoy pain-free range of motion in the spine and other joints. We could compare it to taking care of one’s teeth. One can either brush, floss, and get regular cleanings to avoid cavities and other dental issues or not brush, floss, and get regular cleanings until they have a toothache and discover major issues that may have been avoidable. Chiropractic maintenance—meaning getting regular adjustments and doing the routine stretches & exercises—works in the same way.
We have provided a downloadable/printable PDF for you to have and use daily. We have also made the stretches available below for you to view right from your phone, tablet, or computer. However, depending on your condition there may be some stretches or exercises that wouldn’t be best for you, or perhaps a few that aren’t listed on this paper. At your chiropractic treatment with Dr. DeWitt, he can show you which stretches and exercises are best for you, and can demonstrate any others he might recommend.
Low-Back and Leg Stretches
Note: All stretches should be uncomfortable yet pain-free.
- Knees Bent, Together – Side-to-Side Stretch
While lying on your back, bend your knees and keep your feet and knees together. Move the knees side to side as far as you comfortably can. Remember: no pain!
Perform slowly 15-20 times; 1-2 times, daily. - Knees Bent, Separated – Side-to-Side Stretch
While lying on your back with the knees bent, separate the feet and position them shoulder width apart. Move the knees side to side, to that uncomfortable point.
Perform slowly 15-20 times; 1-2 times, daily. - Knees-to-Chest Stretch
While lying on your back, keep one leg straight, bend the other knee up and pull it towards your chest as far as possible while remaining pain free. Hold it for 15-30 sec. Repeat with the other leg, then repeat with both legs at the same time.
Perform 1-2 times, daily. - Bent-Knee-to-Floor Stretch
While lying on your back, bend one knee. Then with the other leg, put that foot on the outside edge of the bent knee. Slowly force the bent knee to the inside with the foot as far as possible while remaining pain free. Hold it for 15-30 sec. Repeat with the other leg. For added stretch, hold your head up with your hands.
Perform 1-2 times, daily. - Hamstring Stretch
This exercise is nothing more than a standing forward bend. While in a standing position, keep your upper back straight to avoid straining other muscles. Bend forward until you feel the stretching of the hamstring (back of the leg) and hold it for 15-30 sec. Stand upright and move around a few steps before repeating.
Perform 1-2 times, daily. - Quadricep Stretch
While standing, support yourself on the back of a chair, counter or doorway. Bend one knee and reach back to grasp that foot or ankle. Pull it toward the hip until you feel the stretch in the front of the leg while remaining pain free. Hold it for 15-30 sec. Repeat with the other leg. For added stretch, keep your back straight and slowly bend forward.
Perform 1-2 times, daily.
Upper-Body Stretches
Note: All stretches should be uncomfortable yet pain-free.
- Neck
- Stand up nice and straight, slowly drop your head forward until it becomes uncomfortable, and remain there for 15-30 seconds. Then slowly tip your head backwards to discomfort for 15-30 seconds.
- Bend your neck to one side (ear to shoulder) to discomfort for 15-30 seconds. Repeat on other side.
- Turn your head to the left until uncomfortable, then tip your nose down towards your shoulder until uncomfortable and hold for 15-30 seconds. Repeat on other side.
- Turn your head to the left until uncomfortable and hold for 15-30 seconds. Repeat on other side.
- Shoulders
- Standing or sitting, raise your arms out in front of you until they are parallel with the floor then bend your elbows to a 90 degree angle. Tip your hands to the outside making a V- Shape from elbows to hands then move the elbows toward each other until your shoulders and or upper back are uncomfortable and hold for 15-30 seconds.
- Standing or sitting, bend your elbows and move them backwards and squeeze them towards each other, as if you were trying to touch them together behind your back, until it is uncomfortable and hold for 15-30 seconds.
- Shoulders
- This stretch is beneficial for the rotator cuff muscles. While standing, slowly raise one arm in front of you as high as possible while remaining pain free. Now continue the circle around behind you and back to the starting position. 10-12 rotations for each arm. Then repeat this stretch going backwards.