Daily Exercise & Stretch Routine — Support Your Chiropractic Care and Spinal Health
At Woodroof Chiropractic & Acupuncture in Olathe, KS, we prescribe this evidence-based home exercise and stretch routine to complement your in-office care. When combined with chiropractic adjustments, spinal/vertebral decompression therapy, cupping, and hydromassage, targeted movement improves flexibility, joint mobility, spinal stability, and long-term resilience.
What Patient's Say
Patients often report feeling looser, standing taller, and moving easier after adding these daily stretches into their routine
Olathe Chiropractor-Recommended Exercises for Better Spinal Health
Follow this quick routine to loosen tight muscles, strengthen your core, and enhance the results of your adjustments and decompression therapy
Why a Daily Stretch & Exercise Routine Matters
- Reinforces improvements in spinal alignment from adjustments
- Enhances joint motion and muscle balance
- Reduces stiffness between visits
- Supports nerve glide and disc health
- Improves posture during sitting, lifting, and daily activities
This routine fits most patients in about 5–10 minutes and can be performed once or twice daily, or anytime stiffness returns.
Core Stretching & Movement Protocol (Approx. 5–10 Minutes)
Perform movements gently; hold stretches long enough to feel tension without pain. Increase hold times gradually as tolerated.
1. Neck Tilt & Release
Gently drop chin toward chest 10–15 sec → look upward 5–10 sec.
Targets: cervical mobility, neck tension relief.
2. Shoulder Blade Retraction
Squeeze shoulder blades together, hold 8–10 sec × 5–8 reps.
Targets: mid-back muscle balance, posture support.
3. Lumbar Extension (Prone Press-Up)
Lie face-down; press up into a mild backbend.
Targets: low back mobility, nerve tension reduction.
4. Hip Flexor / Anterior Chain Stretch
Kneeling lunge, 20–30 sec each side.
Targets: hip mobility, reduces low back strain from prolonged sitting.
5. Hamstring (Posterior Chain) Stretch
Extend leg, hinge forward, 20–25 sec.
Targets: hamstring flexibility, helps with sciatica-related tightness.
6. Core Activation (Plank)
Hold 20–30 sec × 2–3 sets.
Targets: core stabilization to reinforce decompression therapy gains.
When & How Often to Do This Routine
- Acute flare-ups: 2–3× per day
- As symptoms improve: once daily or every other day
- Progression: gradually increase duration as tolerated
- Safety note: Stop any movement that causes sharp or worsening pain — adjust with your chiropractor’s guidance.
How This Routine Integrates with Your Treatment Plan
This protocol is not a generic fitness plan — it’s designed to support your clinical care by:
- Reinforcing alignment changes made during adjustments
- Maintaining motion gained through spinal/vertebral decompression
- Reducing muscle tension that can compromise joint mobility
- Helping you tolerate daily postures and activities with less pain
We tailor and progress your home routine based on your exam findings, treatment response, and long-term goals.
Who This Routine Is Commonly Prescribed For
This exercise and stretch routine is commonly prescribed as part of a broader care plan, following an in-office evaluation, for patients being treated for conditions such as:
- Neck-related complaints
- Mid-back stiffness or postural strain
- Low back–related conditions, including disc involvement
- Leg symptoms associated with nerve irritation
- Patients focused on maintaining progress between visits
Important: This routine does not diagnose or treat specific conditions on its own.
Exercise selection and progression are always based on findings from your clinical exam and, when indicated, imaging.
For detailed evaluation, diagnosis, and condition-specific care, see our What We Treat pages.
FAQ
How often should I do this exercise and stretch routine?
Most patients are advised to perform this routine once or twice daily, depending on their treatment phase and tolerance. Your chiropractor may adjust frequency based on your exam findings and response to care.
Should I do these exercises before or after my chiropractic appointment?
In most cases, these movements are best performed after your appointment or later the same day, once joint mobility has been restored. Your provider will guide you on timing if modifications are needed.
What if a movement causes discomfort or increases symptoms?
You should stop any exercise that causes sharp pain or worsening symptoms. Mild stretching tension is normal, but increased pain is not. Inform your chiropractor so the routine can be adjusted appropriately.
Can I continue this routine once my symptoms improve?
Yes. Many patients use this routine long-term to maintain mobility and support spinal health between visits. Progression or modification should be based on periodic re-evaluation.
Is this routine meant to replace in-office chiropractic care?
No. This routine is designed to support your in-office care, not replace it. Chiropractic adjustments, decompression, and other therapies are selected based on examination findings and cannot be replicated through home exercises alone.
Do I need imaging or an exam before starting this routine?
Most patients are introduced to this routine after an initial evaluation. Imaging is ordered only when clinically indicated. Always follow the guidance provided during your exam.
Your Next Steps
- Perform this routine consistently to support your recovery
- Ask us about video guidance or progressions
- Schedule your next visit if symptoms persist or change
