Back Stretching Exercises - Edmond Chiropractor

Back Stretching Exercises You Can Do At Home

Back stretching exercises could be the missing ingredient in your daily routine to give you the peak performance that you need! These simple daily stretches that take just minuets to perform, have the potential to improve not only your physical well-being, but are mentally therapeutic too.

Back Stretching Exercises

We all remember PE class…We all had our favorite games to play or not to play. Maybe we have memories of basketball, dodgeball, track and field days, fun times or maybe not so fun times. Maybe PE wasn’t your cup of tea, but there was one thing in common before the start of class. Anyone remember?

Stretches!

Touch your toes, lunges, arm stretches, painful stretches, stretches that felt good, and stretches that you thought no normal human being could perform! The seemingly ridiculous words of your coach would follow, “Stretching is good for you!” But, just how good for you was it? In this article we will look at some of the benefits of daily stretching, specifically back stretching exercises that you can do at home.

If we remember back to what our coach said, stretching, among other things, can decrease your risk of injury. As we stretch, our body will supply nutrients to our muscles, speeding recovery to those areas and joints that may be sore or stiff. It can also increase our range of motion and flexibility, minimizing the risk of potential injury while performing daly activities. Stretching also leads to better blood circulation, improved energy levels, and reduced muscle soreness. Each day, we all give our back a good work out. Just like stretching your legs before and after running or your arms when lifting weights, by doing back stretching exercises, we insure that our back, neck and spine are better prepared to bear the load of all of our work and activities. Here are just a few back stretching exercises that you can do daily:

The Spine Stretch

  • Sit Flat on the floor with your legs straight out and spread wider that your hips.
  • Place your hands flat on the floor between your legs and nod your head forward.
  • Slowly bend at the hips, breathing normal.
  • As you go down, draw your chin into your neck and slide your hands forward on the floor

The Cat Stretch

  • Get on your hands and knees like you are crawling
  • Slowly alternate between arching and rounding your back
  • Easy! Don’t force it.
  • This will work all 3 sections of your back, upper, middle and lower.

Spinal Trunk Rotation

  • Lie on your back and bring your legs up together, bending them at the knees.
  • You should look like you are sitting in a chair, only you’re on your back.
  • Place your palms flat on the floor
  • Take deep breath, slowly exhale as you count down from four, and you bring your knees down slowly on the right side of your body.
  • Repeat on the left side.

These are just a few quick back stretching exercises to add to your daily routine to improve your flexibility, and aid in the overall health of your spine. As always, if you or anyone you know have questions, please feel free to contact your Edmond chiropractor, Dr Ryan Hooper for general information or to schedule an appointment.

 

 

 

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Edmond Chiropractor: How Athletes benefit from Chiropractic care Pt. 2

Edmond Chiropractor: More reasons an athlete should seek regular chiropractic care

The Edmond chiropractor is back with a few more reasons why athletes should consider seeing a chiropractor regularly. Previously, we’ve gone over how seeing a chiropractor can reduce pain from regular play, keep you in your top performing shape, and undo much of the wear and tear from regular play. But there are also a few more reasons to consider, especially in regards to injury rehabilitation and treatment.

Non-Invasive/Drug free treatment: Small injuries are common in sports, especially sports like football and rugby were full contact happens often. If your looking for a drug-free, non-invasive way to treat many of these injuries chiropractors may have a solutions. There are many procedures a chiropractor can perform that are non-invasive and require no drugs. Some of these include electrical stimulation to help relieve tension towards the surface of the muscle. Active release techniques combine massage and stretching with movement to help relieve tension and pain in affected joints while also restoring range of motion. Functional dry needling focuses on stimulating deep trigger points to help release tension built up in muscles and keep them relaxed. Finally, they’re is the Graston Technique that can help break down scar tissue through the use of stainless steel tools.

Other injuries: It’s not just skeletal and nerve pain and injuries that a chiropractor can help treat. Shoulder injuries can also be effectively managed by proper chiropractic care, reducing pain in the shoulders. Headaches originating in the neck can also be alleviated by a spinal adjustment from a trained chiropractor. Ankle sprains can also be treated by chiropractors, resulting in the restoration of the range of motion and pain relief.

Feeling stiff? Having joint pain? Feeling out of alignment? Visit Hooper Chiropractic, the Edmond Chiropractor today! Call us at 405-285-7325!

Edmond Chiropractor

Edmond Chiropractor: How Athletes benefit from Chiropractic care

Edmond Chiropractor: Why athletes should visit the Chiropractor

Sports are great. They can teach kids about hard work and working with a team, they can help keep us in shape and they can build self-confidence. But sports can also take a toll on our bodies. From normal wear and tear to serious injuries, pushing our bodies to the extremes of activity so often can lead to many problems in every day life. Here’s how visiting the Edmond Chiropractor can help.

Undo normal wear and tear: It doesn’t matter what sport you play, all of them will involve some level of wear and tear on your body that’s just part of it. You shouldn’t let that stop you from letting you play them though as the benefits are worth it. And much of this wear can be undone with regular chiropractic care. Whenever the body, especially the spine, become out of line it can cause areas of irritation and make you less able to perform.  Regular alignments and adjustments from a licensed chiropractor can reduce much of this irritation and help improve overall performance by keeping the body in it’s best shape.

Injury Prevention: A chiropractor can work with you to find the weak points in your skeleton and nervous system and help you prevent potential injuries. A good chiropractor will treat your whole body, not just the spine and back. Again, this can also help improve performance by keeping the body in it’s best shape possible. Injury prevention is key to keeping you healthy as you push your body to the limit as an athlete.

Decrease overall pain: As has been mentioned before but it bears repeating. Regular chiropractic care can help keep the pain that comes from regular sports play at bay. Working out soreness and keeping the nervous system and skeleton aligned and working.

Need an adjustment? Looking to reduce joint pain? Call Hooper Chiropractic, Edmond Chiropractor, today at 405-285-7325!

Edmond Chiropractor-Stretching

Edmond Chiropractor Tip: Stretch To Support Your Adjustment

Edmond Chiropractor Talks About Maintaining Adjustments

When you come in to see our Edmond chiropractor, he’ll take his time getting to know you and what your body needs. Although several treatments may be recommended, it’s ultimately up to you how you go about supporting the adjustment after you leave the office. After the adjustments are completed there is something simple you can do to help support or maintain your adjustment longer.

Before doing anything too crazy, just take a little time to allow your body to get used to the new adjustment. Don’t overexert yourself by exercising or lifting heavy objects for at least a few hours following your appointment. This will help you to avoid putting any unnecessary strain on your spine.

Of course, once you’ve allowed your body to “settle” into the new adjustment it’s perfectly ok to stretch. In fact, that is one of the simplest ways that you can do to help maintain your adjustment. This is especially true if you sit at a desk job all day. Sitting for long periods of time can cause a lot of strain on the lower back so be sure to take a break from sitting once every 20 or 30 minutes.

To help reduce pain and increase mobility in between adjustments do simple stretches without twisting. Here are 3 stretches that may help:

1.) Corner Wall Back Stretch: Stand facing the corner of a room with your palms facing the wall and elbows slightly below shoulder height. Place each hand and forearm on each side of the corner and push yourself towards it as if to complete a push-up. Hold this stretch for at least 20-30 seconds.

2.) Standing Quadriceps Stretch: Stand on one foot and bend the other behind you, grabbing your foot and pulling it in towards your buttocks. Hold this for at least 20-30 seconds and switch to other leg.

3.) Standing Towel Neck Stretch: Place one end of a towel on the ground and step on it with your left foot. With your arm to your side, grab the other end of the towel with your left hand. Slightly pull the towel up with the left hand and tilt your neck to the opposite shoulder. Hold this stretch for 20-30 seconds and release. Repeat the process 3 times on each side.

Our Edmond chiropractor hopes that this has been an informative blog for you, today. If you have any questions or concerns about chiropractic treatment feel free to call our Edmond chiropractor at 405-285-7325. Our Edmond chiropractor or someone on the staff will be willing to answer your questions or get you scheduled for an appointment.