08 - Tips for Spinal stretches and exercises

spinal stretches

 

Tips for Spinal stretches and exercises:


Tips for Spinal stretches:

  • Stretching is an effective way to reduce muscle tension and help improve spinal curves and posture…
  • Be gentle: only stretch to the point of stretch, not pain. Stretching should not hurt. You don’t get any extra benefit from doing it too hard – but you can aggravate problems.
  • Hold each stretch for about 20 seconds. This will help to relax the muscle the most and help the muscle to stay relaxed for longer, take your time…
  • Don’t bounce .
  • Breathe normally, don’t hold your breath…
  • Do stretches at least daily, twice daily for quicker results…
  • Stretch before exercise, you’ll have better performance and reduced injuries…
  • We will show you in the office which stretches are best for you…
  • Boredom: the only real hard part of stretching, apart from remembering to do it, is that stretching is a fairly boring exercise, so it helps to do something you enjoy at the same time like listening to your favourite music, watching tv, talking to someone, do yoga, etc…

 Tips for Spinal exercises:

  • Spinal exercises we recommend are to help improve abnormal spinal curves and strengthening spinal muscles…
  • For spinal curves there is a stretch exercise and a strengthening exercise, these are individually tailored to each person as abnormal spinal curves are unique to each person, or you may not have these problems at all, we will instruct you on exactly what is appropriate for you…
  • These exercises will be done daily or twice daily, as required…
  • For strengthening muscle you will have neck strengthening exercises, low back (core) strengthening exercises…

Ps. General exercise (aerobic exercise, strength training) is good for strengthening your spine and your general health and wellbeing. We will give our tips on general exercise after we write some blogs about health and wellbeing…

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Whitehorse Family Chiropractic, Box Hill, VIC, 3128.


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