Falls Chiropractic Health Center in Miami, Florida

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Following are some exercises that can be done to strengthen and stretch muscles that help the back and neck to stay in proper alignment. They should not be done if you are in the acute phase of an injury or if any discomfort results. Start with a few repetitions and slowly work up.

Back exercise #1 - Crunch - Lie on a mat or carpet on your back with both knees bent. Your feet should be flat on the floor, and your hands crossed over your chest. Look at the ceiling and tighten your stomach muscles. Slowly lift your shoulders off the floor. Do not pull up with your neck. Support your head with one hand if needed.

Back exercise #2 - Hamstring stretch - Lie on your back near a doorway with your legs straight. Use a pillow to support your neck. To stretch the back of your thigh, raise one leg and rest it against the doorway. Repeat on the other side.

Back exercise #3 - Upper body rotation - Sit on the floor with your right leg straight and your left leg bent and crossed over your right knee. Place your right elbow on the outside of your left knee. With your left hand resting on the floor behind you, slowly turn your head to look over your left shoulder. At the same time, turn your upper body toward your left hand and arm. Keep your hips straight. Repeat on the other side.

Neck exercise #1 - Neck resistance - Sit in a chair with your back straight. Place your palm against your forehead and gently press while resisting with your neck muscles. Do not press so hard that you feel pain or your head moves or shakes. Keep your head and neck centered. Hold for several seconds then relax.

Neck exercise #2 - Neck rotation - Sit in a chair with your back straight and feet flat on the floor. Slowly turn your head to your right, keeping your chin level. Then turn your head all the way to the left. Do this several times to each side, bringing your head back to the center between each time. Do not force any motion. Turn your head until you feel a slight resistance.

Neck exercise #3 - Slow head drop - Sit in a chair with your back straight. Slowly drop your head toward your chest. Do not force your head down. Hold for several seconds when you feel the stretch. Then slowly lift your head back up. Do this several times.