The health of your spine is extremely important to us at Vero Chiropractic in West Des Moines. As one of the leading chiropractors in central Iowa, we focus specifically on the central nervous system and your spine.
Your spine and nervous system are the master control network, making them vital to the function of literally every part of your body. This is why it is SO important to correct issues at the source and to keep your spine happy and healthy.
Keeping your spine and core muscles strong, will go a long way in helping to prevent injury or to rehab from an existing condition. Together we will make great strides in your spine health, however, there are things you can be doing at home to support the results we are seeing in the office.
Here are four easy-to-learn, no-impact exercises designed to strengthen your spine and lower your risk of back pain through flexion and extension of your core muscles.
Note: If you currently have back pain or feel discomfort while performing these exercises, please stop and let’s discuss this at your next visit.
Back Exercise 1: Hip Crossover Stretch
This exercise allows you to gently stretch and release tightness in the piriformis muscle. This muscle frequently contributes to lower back pain as it is located in the hip and glute area.
- Lie face up on the floor with your knees bent and about shoulder width apart.
- Now cross your right ankle over your left knee.
- Use your hands to slowly pull your left knee toward your right shoulder.
- Hold this position for 30 seconds. You should feel a stretch in your hips and buttocks.
- Repeat the above three times on each side.
Back Exercise 2: Abdominal Bracing
This exercise is designed to contract the abdominal muscles, which help to stiffen and stabilize the spine.
- Lie on your back with your knees bent and shoulder-width apart.
- Lift your left knee up to meet your left hand and push while providing resistance with your hand.
- Hold this position for five seconds, then return to the resting position.
- Repeat the above using your right leg and right hand.
- Continue alternating from right to left for 20 reps total.
Back Exercise 3: Bridge Exercise
This exercise is designed to help you strengthen the muscles in your back, buttocks and hamstrings.
- Start by lying on your back with your knees bent and shoulder-width apart.
- Employ your back and buttock muscles to gently raise your hips while keeping your shoulders on the floor.
- Hold this position for five seconds before returning to a resting position.
- Repeat these steps for three sets of 10 reps each.
Back Exercise 4: Alternative Squat
This is an alternative method to a traditional squat. It will help you build core and leg strength, safely, which can protect your spine from unnecessary injuries in the future.
- Sit on the edge of a proper-height chair or bed.
- Cross your arms over your chest with your fingers touching your shoulders.
- Squeeze your buttocks and push on the floor with your legs as you rise to a standing position, all the while keeping your back and neck in line.
- Now slowly bring yourself back down to a sitting position, again using the muscles in your legs and buttocks.
- Perform three sets comprised of 10 squats each.
Vero Chiropractic :: Best Local Chiropractor, Des Moines and Central Iowa
Are you interested in not only strengthening your spine, but taking control of your health? At Vero Chiropractic, we are a Des Moines area chiropractor dedicated to helping our patients live the life they deserve through neurologically-based chiropractic care. We have been named the best local chiropractor in Des Moines and Central Iowa by CityView.