Exercise & Stretch Routine for Your Olathe Chiropractor Care
At Woodroof Chiropractic & Acupuncture in Olathe, KS, we help patients stay healthier between visits with a simple, effective home exercise and stretch routine. These movements support your chiropractic adjustments, spinal/vertebral decompression therapy, and hydromassage treatments.
Daily stretching improves flexibility, mobility, posture, and spinal stability. If you’re preparing for your first appointment, you can review our
What to Expect page.
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 Stretching & Exercise Matter for Spinal Health
Targeted movement keeps your spine healthy by improving joint mobility, hydrating discs, increasing nerve glide, and strengthening stabilizing muscles. When you follow this routine consistently, you reinforce the changes your Olathe chiropractor creates in-office.
Stretching is especially important if you are dealing with a disc bulge, low back pain, or posture-related tension.
Daily Stretching Routine (Approx. 5-10 Minutes)
Perform once or twice daily, or anytime stiffness returns.
Neck Tilt & Release
• Chin to chest for 10–15 seconds
• Look up for 5–10 seconds
• Repeat 2–3 times
Helps with: neck pain
Shoulder Blade (Scapular) Retraction
• Squeeze shoulder blades together
• Hold 8–10 seconds, repeat 5–8 times
Helps with: mid-back pain near the shoulder blade
Lumbar Extension (Prone Press-Up)
• Press gently into a light backbend
• Hold 3–5 seconds, repeat 6–8 times
Helps with: low back pain
Hip Flexor / Anterior Chain Stretch
• Kneeling lunge
• Hold 20–30 seconds each side
Good for prolonged sitting & driving.
Hamstring (Posterior Chain) Stretch
• Extend leg, hinge forward
• Hold 20–25 seconds
Helps with: sciatica
Core Activation (Plank)
• Hold 20–30 seconds
• Repeat 2–3 sets
Supports: spinal/vertebral decompression
When to Perform Your Routine & How to Progress
• During acute flare-ups: 2–3x per day
• As pain improves: once daily or every other day
• Slowly increase hold times to 30–40 seconds
• Stop if you feel sharp pain or new symptoms
• Especially important during recovery from a disc bulge
For questions, contact your Olathe chiropractor.
How This Routine Connects with Chiropractic Care in Olathe
This routine reinforces the mobility and alignment improved during your chiropractic adjustments, decompression therapy, and hydromassage sessions.
Stretches like scapular retraction and hip-flexor lengthening are especially helpful for patients with mid-back pain, rib-joint irritation, or posture strain.
As your care plan progresses, we adjust your routine so it matches your lifestyle, work habits, and long-term goals.
FAQ
How often should I do this routine?
Most patients do best performing this routine once per day, or at least 3–4 days per week. Your exact frequency may be adjusted based on your symptoms and what we discuss in the office.
Should I do these stretches on days I get adjusted or decompression?
Yes, in most cases. Gentle stretching and core activation usually complement your adjustments and spinal/vertebral decompression. If there is a day you should skip or modify certain movements, we’ll tell you specifically.
What if a stretch or exercise causes pain?
You should feel a gentle stretch or mild muscle fatigue, not sharp or worsening pain. If any movement causes pain, stop that exercise, note which one bothered you, and let us know at your next visit so we can modify your routine.
How long should the entire routine take?
Most patients can complete the full routine in about 5–10 minutes. It’s designed to be realistic to fit into a busy day while still supporting your spine between visits.
Do I need any special equipment?
No special equipment is required. A yoga mat or soft surface can make things more comfortable, and a sturdy chair or countertop can be helpful for balance if needed.
Can I substitute my own gym exercises for this routine?
You can often combine this routine with your existing workouts, but it shouldn’t automatically be replaced by random gym exercises. These movements are chosen to specifically support your neck, mid-back, and low back. If you want to blend them with your current program, we can review your routine and make recommendations.
How will I know if the routine is helping?
Over time you should notice better mobility, less stiffness, and improved tolerance for sitting, standing, or daily tasks. If you feel no change or your symptoms worsen, tell us so we can adjust your stretches, progress your core work, or modify your treatment plan.
Ready to Get Started? Let’s Begin Your Recovery Together
If you're ready to support your chiropractic care with an effective at-home routine, we are here to guide you. You can also explore our FAQ and Health Insurance pages for more information.
Call 913-735-6351 or email woodroofchiro@gmail.com to schedule your next appointment with Dr. Ike Woodroof.
