Top Ten Spinal Exercises
The exercises are recommended by the doctor at McRoberts Chiropractic . Doing these exercises and being adjusted regularly will help keep your spine in optimal condition. Do the Top Ten exercises first thing in the morning, then last thing before bed. Stop exercises or molding technique if painful and discuss with your doctor.
| Cervical Extension
While keeping the elbows close together, raise the chin as high as you comfortably can while applying a slight resistance with your hands. Hold the extended position for a count of 2; then relax and return to the chin level position. Repeat 10 times. | Spinal Twist
Turn your body and head all the way to the left, using your arms for leverage. Then repeat to the right using smooth, flowing motions. Repeat 10 times to each side.
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Lateral Flexion
Bend your upper body and head to the left as far as you comfortably can. Repeat on the right side using smooth, flowing motions. Repeat 10 times to each side. |
Knee to Chest
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Lumbar Twist
Lay on floor with arms out to side. Flex knees and hips to 90 degrees. Roll legs back and forth in a smooth, flowing motion (try while turning your head to the opposite side of your legs.) |
Partial Sit-Up (Crunches)
Slowly raise torso until hands touch knees. Hold longer as you get stronger. Repeat 25-50 times.
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Hamstring Stretch
Flex thigh with hands behind knee as close to 90 degrees. Pull leg towards chest to stretch the hamstring. Hold for 15 seconds, repeat each leg. |
Pelvic Bridge
Keeping arms and feet flat on the floor, raise your pelvis 6 inches off the floor. Hold for 1 second, return to starting position. Repeat 10 times.
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Side Bridge
Lying on your side with downside elbow flexed to 90 degrees, lift your downside pelvis and torso 6 inches off the floor. Hold for 3 seconds, and repeat 10 times. |
Spinal Extension
On your hands and knees, alternate straightening your opposite leg and arm. Hold for 1 second. Repeat 10 times.
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Spinal Molding
Keep knees and hips bent to 90 degrees. Place rolled up towel under neck (roll under belt line optional). Rest in this position for 20 minutes only, done daily. |
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