As a chiropractor, I often emphasize the importance of exercise for maintaining good health and preventing injury. Exercise not only strengthens our muscles and bones, but also improves our flexibility, balance, and coordination. In this blog, I want to share some exercises that I recommend to my patients.
Planks are a great exercise for strengthening the core muscles, which can help prevent back pain and improve posture. To do a plank, start in a push-up position, but instead of lowering yourself down, hold your body in a straight line, with your arms extended and your elbows directly under your shoulders. Hold this position for 30 seconds to a minute, then rest and repeat.
Squats are a great exercise for strengthening the legs and glutes, which can help improve balance and stability. To do a squat, stand with your feet shoulder-width apart and lower yourself down as if you were sitting in a chair. Keep your weight on your heels and your knees over your toes. Then, stand back up and repeat.
SHOULDER BLADE SQEEZE / SCAPULAR RETRACTION
This exercise helps to strengthen the upper back and improve posture. Sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together, hold for a few seconds, then release. Repeat 10-15 times.
Hip bridges are a great exercise for strengthening the lower back and glutes, which can help improve posture and prevent lower back pain. To do a hip bridge, lie on your back with your knees bent and your feet flat on the floor. Lift your hips up towards the ceiling, then lower back down. Repeat 10-15 times.
Neck stretches can help relieve tension and prevent headaches. To do a neck stretch, sit or stand with your shoulders relaxed. Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for a few seconds, then repeat on the other side. You can also do a chin tuck by gently pulling your chin towards your chest and holding for a few seconds.
These are just a few exercises that I recommend to my patients. Remember to always consult with a healthcare professional before starting any new exercise program, especially if you have a pre-existing medical condition or injury. By incorporating exercises and proper technique into your daily routine, you can improve your overall health and wellbeing, and prevent injury and pain.
Dr. John Giusti, creating healthy habits at ChiroHabit.