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Top 5 Stretches To Do Until You See Your Chiropractor

Ottawa Chiropractor Health and Wellness Blog

Top 5 Stretches To Do Until You See Your Chiropractor

Top 5 stretches you can do until you can see your Chiropractor. 

Watch our video and see the full text explanation below. 



1) Child’s Pose 

  • Start on all fours in Tabletop position
  • Then stretch back, bringing your seat to rest on your heels and your belly to rest on your thighs
  • Arms stay outstretched on floor in front with palms down OR bringing arms alongside with palms up
  • Should feel nice stretch in lower back
  • Relax here for 30sec-1 min, Breathe Deeply, Relaxing any areas of tension

MODIFICATION: Bring knees further apart

Place padding under your thighs

Rest Forehead on cushion

2) Cat/Cow Stretch

  • Wake up Entire Spine & Stretch shoulders, neck and chest
  • Start on all fours in Tabletop position
  • Press into hands and feet (inhale) to look up, allowing belly to hang and fill w air
  • Exhale, tucking chin to chest and arching spine to ceiling
  • Repeat this pattern of movement , focusing on longer breaths, deepening into movements
  • Repeat 5-10 x’s

MODIFICATION: wrist concerns- move hands slightly forward

Knee concerns – padding under knee 

Back concerns – don’t go as deep

3) Knee to Chest (Lying on Back)

  • Relaxes Hips, Gluts, and Thighs
  • Lie on back, knees bent, feet flat on floor
  • Gently draw R knee towards chest, grabbing behind thigh or top of shin
  • Extend other leg or keep a slight bend
  • Lengthen spine all the way down to tailbone and avoid lifting your hips
  • Breathe deeply, releasing any tension
  • Hold 3-5 breath cycles, deepening with each exhale
  • Repeat other leg

MODIFICATION: cushion under head                                

Strap/belt around leg

4) Piriformis Stretch

  • Works Piriformis mm(found deep under gluts), This stretch helps relieve pain& tightness in gluts and low back
  • Lie on back, knees bent, feet flat on floor
  • Place R ankle on L thigh
  • Place hands behind L thigh and GENTLY bring thigh to chest until you feel a stretch
  • Hold 3-5 breath cycles, deepening with each exhale
  • MODIFICATION: If really tight – Keep L foot on floor, cushion under head
  • If want deeper stretch – push away R knee
  • ALTERNATE POSITION: SEATED
  • Lift seat and bring towards heel, then gently push away R knee
  • REMEMBER to do opposite side!

Wall Angel with Chin Tuck

  • Opens Shoulders and arms, strengthens neck muscles, combats tech neck and stress posture
  • Standing back against wall, feet 1-2 feet in front
  • Yoga block/pillow or empty box behind shoulder blades
  • Pelvic tilt, core engaged
  • Open arms, slowly fanning arms imagining elbows and hands are touching wall
  • Do a couple passes of this movement, then rest arms at sides
  • Keeping core engaged, shoulders open and down, Carefully draw chin in bringing back of head towards wall
  • Now imagine a string attached to top of your head pulling your head up, elongating neck
  • Then retract head back further as if making a double chin (don’t worry it won’t stay like that!)
  • Relaxing gently to neutral (not ostrich position), Repeat Chin tuck 3-5 more times

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