Flexibility and Exercise

Flexibility and Exercise

Flexibility is important.  It is not about being able to touch your toes, it is about maintaining a healthy spine and improving mobility with exercise.  As we age, our muscles naturally lose some of their elasticity. There can be tightness and discomfort. We may not be able to sit or stand as long or bend over.  By incorporating chiropractic care at the office of Dr. Steven Perry, chiropractor and flexibility exercises, we can improve the range of motion and help alleviate pain in our bodies.

1. Cat-Cow Stretch

The Cat-Cow stretch is for improving flexibility in the spine and loosening tight muscles in the back.  By incorporating chiropractic care at the office of Dr. Steven Perry, chiropractor and flexibility exercises, we can improve the range of motion and help alleviate pain in our bodies.

• Start on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone toward the sky (Cow Pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button toward your spine (Cat Pose). Repeat 10 times, flowing with your breath.

2. Seated Hamstring Stretch

This stretch helps increase flexibility in the legs and lower back.  By incorporating chiropractic care at the office of Dr. Steven Perry, chiropractor and flexibility exercises, we can improve the range of motion and help alleviate pain in our bodies.

• Sit on the edge of a chair with one leg extended straight out in front of you, heel on the floor. Keep your back straight as you lean forward from your hips, reaching toward your toes. Hold for 20-30 seconds, then switch legs.

3. Neck Stretch

This simple stretch targets the neck and upper spine.  By incorporating chiropractic care at the office of Dr. Steven Perry, chiropractor and flexibility exercises, we can improve the range of motion and help alleviate pain in our bodies.

• Sit or stand with your spine straight. Slowly tilt your head to one side, bringing your ear toward your shoulder. Use your hand to gently apply pressure to deepen the stretch. Hold for 15-20 seconds and switch sides.

4. Child’s Pose

This is great for relieving tension in the lower back and shoulders while promoting flexibility in the hips.  By incorporating chiropractic care at the office of Dr. Steven Perry, chiropractor and flexibility exercises, we can improve the range of motion and help alleviate pain in our bodies.

• Start on your hands and knees, then sit your hips back toward your heels, extending your arms in front of you. Rest your forehead on the floor and relax your shoulders. Hold for 30-60 seconds, focusing on deep breathing.

5. Hip Flexor Stretch

This stretch helps release tension in the hips and lower back.   By incorporating chiropractic care at the office of Dr. Steven Perry, chiropractor and flexibility exercises, we can improve the range of motion and help alleviate pain in our bodies.

• Start in a lunge position with one foot forward and the other leg extended behind you. Keep your chest lifted as you gently press your hips forward, feeling the stretch along the front of your hip. Hold for 20-30 seconds, then switch legs.

If you would like to contact us and find out if chiropractic care and or exercise/flexiblity can help you, give us a call at (818)881-2225 if you live in the Woodland Hills, Winnetka, Encino, West Hills, Reseda, Van Nuys, Northridge, Studio City, Chatsworth and Sherman Oaks we are very close. Call us at (818)881-BACK.