Chiropractic treatment from Family Tree Chiropractic often includes guidance on stretching and movements designed to improve blood flow. Stretching is accessible, requires no equipment, and offers low-impact benefits for overall wellness.
Before you start
A stiff, inflexible back can restrict your range of motion and make daily activities uncomfortable or painful. The chiropractor's prescribed stretching exercises complement spinal care while building core strength and elasticity.
Focus on relaxing the muscle
We recommend maintaining a calm, relaxed mental state during stretching. This mind-body connection is essential for maximizing treatment benefits. Consistency matters — start gradually and follow your chiropractor's guidance for frequency and repetitions.
Two basic back stretches to try
Always consult with your chiropractor before attempting any new exercises.
Hip flexor stretch
- Kneel on your right knee, place your left foot flat on the floor.
- Keep your torso upright with hands on hips.
- Push hips forward without pain.
- Hold the stretch in front of your right hip for 30 seconds.
- Switch legs and repeat.
Pelvic lift
- Lie on your back with bent knees and feet flat.
- Keep arms at your sides with palms down.
- Lift your pelvis high without pain.
- Squeeze your buttocks and hold for 1 count.
- Slowly release and repeat 8 times.
The clinic recommends complementing stretching with low-impact aerobic activity for enhanced results.