Top 5 Exercises to Support a Healthy Spine

Your spine plays a vital role in supporting your body, and keeping it strong is essential for overall health. One of the best ways to care for your spine is by strengthening the muscles around it, especially your core.

Here are five simple exercises you can do at home to help maintain a healthy spine between chiropractic visits with our practice.

1. Cat-Cow Stretch

This gentle stretch increases flexibility and helps align your spine. Start on all fours and alternate between arching your back (cow pose) and rounding it (cat pose). This movement is perfect for releasing tension in the lower back and neck.

2. Planks

Planks strengthen your core, which provides critical support for your spine. Begin by holding yourself in a push-up position, keeping your body in a straight line from head to toe. Aim to hold for 20-30 seconds to start, gradually increasing over time.

3. Child’s Pose

This yoga position helps stretch the lower back and lengthen the spine. Begin on your hands and knees, then sit back onto your heels while reaching your arms forward. Hold for 30 seconds, focusing on deep, relaxing breaths.

4. Bridge Pose

Lying on your back with knees bent, lift your hips towards the ceiling while squeezing your glutes. This exercise strengthens the lower back and core muscles, providing added support for your spine.

5. Hip Flexor Stretch

Tight hip flexors can pull your spine out of alignment. Stretch them by lunging forward with one leg while keeping the other leg behind, and gently press your hips downward. This helps improve mobility and reduces strain on the lower back.

Incorporating these exercises into your routine can help maintain a healthy spine and prevent discomfort.

For more personalized advice on spinal health and how chiropractic care can complement your exercise routine, book an appointment with Dr. Gerry Nastasia today!