Exercise & Stretch Routine for Your Olathe Chiropractor Care

At Woodroof Chiropractic & Acupuncture in Olathe, KS, we believe that your recovery and spinal health don’t just happen in our clinic—they happen at home, too. This exercise and stretch routine is designed to complement your chiropractic adjustments, spinal/vertebral decompression therapy, and hydromassage treatments. Regular movement and stretching help restore mobility, improve posture, support disc health, and reduce the risk of re-injury.

Why Stretching & Exercise Matter for Spinal Health

Stretching and therapeutic exercise play a key role in maintaining spinal alignment, disc hydration, nerve mobility, and muscle balance. By integrating targeted stretches and exercises into your daily routine, you help support the work your Olathe chiropractor is doing inside the clinic. Research and chiropractic-practice guidelines show that movement helps increase range of motion, reduce muscle tension, and promote better posture.

Daily Stretching Routine (Approx. 5-10 Minutes)

Perform this routine every day, ideally morning and evening, or after prolonged sitting.

Neck Tilt & Release

    • Gently tilt your chin toward your chest and hold for 10-15 seconds.
    • Then tilt your head back to look at the ceiling, hold 5-10 seconds.
    • Repeat 2-3 times.
    • Benefits: releases cervical spine tension, especially helpful for desk/computer users.

Shoulder Blade (Scapular) Retraction

    • Sit or stand upright, pull your shoulder blades together as if making a “squeeze” in your middle back. Hold for 8-10 seconds, relax for 5 seconds. Repeat 5-8 times.
    • Benefits: strengthens postural muscles, supports thoracic spine and rib-joint stability.

Lumbar Extension (Prone Press) / “McGill Crunch” Prep

    • Lie face down on stomach, hands by shoulders. Press up into a slight back-bend, elbows may stay bent. Hold for 3-5 seconds, return to prone. Repeat 6-8 times.
    • Benefits: helps lumbar disc and spine mobility while strengthening extensor muscles.

Hip Flexor/Anterior Chain Stretch (Kneeling Lunge)

    • From kneeling position (one knee down, other foot flat forward), gently push hips forward until you feel a stretch in the front hip. Hold for 20-30 seconds each side.
    • Benefits: counters prolonged sitting, reduces lumbar load, improves pelvic posture.

Hamstring Posterior Chain Stretch

    • Sitting or standing: extend one leg, flex foot, hinge at hips, reach toward toes until you feel a mild stretch behind your thigh. Hold for 20-25 seconds each side.
    • Benefits: decreases tension that can pull on the low back and sacroiliac region.

Core Activation & Plank

    • Plank on elbows and toes (or knees for beginners), maintain neutral spine, hold for 20-30 seconds. Repeat 2-3 sets.
    • Benefits: supports spinal stability, offloads passive structures, aids decompression and adjustment outcomes.

When to Perform Your Routine & How to Progress

  • Ideally 2 – 3 times per day when you’re managing acute pain or recovering from disc or spinal issues.
  • Once pain improves and mobility stabilizes, you may reduce to once daily or alternate days.
  • Increase hold times gradually (from 20 seconds up to 30-40 seconds) and add repetitions as your strength and flexibility improve.
  • Always stop a stretch if you feel sharp pain or new symptoms arise. Consult your chiropractor.

How This Routine Connects with Chiropractic Care in Olathe

At Woodroof Chiropractic & Acupuncture, we integrate this exercise-and-stretch routine into your care plan. Here’s how:

  • After your adjustment or spinal/vertebral decompression session, these stretches enhance the change by maintaining spinal motion and promoting muscle balance.
  • Regular core activation supports the disc health and spinal alignment we aim to achieve.
  • For patients with mid-back pain near the shoulder blade, rib-joint stress, or long sitting habits, complementary stretches like the scapular retraction and hip flexor stretch help maintain results between visits.
  • As your Olathe chiropractor, we review your at-home routine regularly, modify it as you improve, and ensure your plan fits your work, lifestyle, and goals.

Ready to Get Started? Let’s Begin Your Recovery Together

If you're ready to take action and support your chiropractic care with an effective home routine, our team in Olathe is here to guide you. We make sure you're doing each movement safely and effectively—so you gain maximum benefit and avoid setbacks. Call us at (913) 735-6351 or email woodroofchiro@gmail.com to schedule your consultation with Dr. Ike Woodroof. Let’s get you moving toward lasting relief.