Basic Lumbar Stretch and Strengthening Routine
This routine is recommended for patients under chiropractic care. Feel free to try this at home to maintain your own spine, but if any pain is encountered, please consult your healthcare practitioner. Always avoid positions that aggravate any pain. You will also note that all static stretches will follow a strict 30 second hold. Research has shown that a MINIMUM of 30 seconds is necessary to reap the benefits of any given static stretch. Use a timer or if you are counting in your head, count to 50 seconds because most of us count faster than we think. Existing patients with an active rehab program, remember to bring your rehab workbook/worksheet to your appointments!
For patients wanting to include a simple exercise routine, you may try the 7-min Workout. There is an associated app that may be downloaded to guide you as you begin your fitness journey. Remember, you don’t have to be great to start, but you have to start to be great. Small simple actions done repeatedly have great accumulative power. What are you waiting for? Your fitter self is fighting to come out now!