Simple Stretches to Support Your Spine Between Chiropractic Visits
Small moves, big impact.
Chiropractic adjustments can work wonders for joint mobility and spinal alignment, but what you do between visits matters just as much. One of the best things you can do to keep your spine happy, mobile, and pain-free is to stretch regularly.
The good news? You don’t need a fancy gym, hours of free time, or a yoga certification. Just a few minutes of intentional movement can go a long way toward reducing stiffness, easing tension, and supporting your progress.
Below are a few of my favorite simple, spine-friendly stretches, ones I often recommend to patients based on real-world needs like desk work, stress, or general tightness.
🧘♂️ 1. Cat-Cow (Spinal Mobilization)
This gentle flow is a favorite for a reason: it warms up the entire spine.
How to do it:
Start on your hands and knees (tabletop position)
Inhale: arch your back, lift your head and tailbone (cow)
Exhale: round your spine, tuck your chin and tailbone (cat)
Repeat slowly for 30–60 seconds
Why it helps: Increases mobility in the thoracic and lumbar spine, relieves tension, and improves body awareness.
🧍♀️ 2. Wall Angels (Posture + Upper Back Mobility)
How to do it:
Stand with your back against a wall, arms at 90° “goal post” shape
Slowly raise your arms overhead while keeping them and your back against the wall
Lower and repeat for 10–15 reps
Why it helps: Strengthens postural muscles and improves mobility in the shoulders and upper spine, perfect for countering screen time slouching.
Note: This is one of my favorite exercises, when done right, you might be surprised by how limited your range is at first, but if you keep at it, you’ll be touching the ceiling in no time.
🪑 3. Seated Spinal Twist (Great for Desk Workers)
How to do it:
Sit upright in a chair with feet flat on the floor
Place your right hand on the back of the chair and gently twist your torso to the right
Hold for 15–30 seconds, then repeat on the left
Why it helps: Encourages rotation through the spine and relieves mid-back stiffness from sitting too long.
🤸♀️ 4. Child’s Pose (Spinal Elongation + Relaxation)
How to do it:
Kneel on the floor and sit back on your heels
Reach your arms forward on the ground and rest your forehead down
Breathe deeply and hold for 30–60 seconds
Why it helps: Gently stretches the spine while calming the nervous system. Especially helpful if you tend to hold stress in your back or shoulders.
🧍♂️ 5. Standing Forward Fold (Low Back + Hamstrings)
How to do it:
Stand tall, then hinge at your hips and fold forward
Let your arms hang, bend knees slightly if needed
Hold for 30 seconds and slowly roll up
Why it helps: Releases tension in the lower back and hamstrings, which are often tight from sitting or standing too long.
🦵 6. Figure-Four Stretch (Hips + Low Back Connection)
How to do it:
Lie on your back with both feet on the floor
Cross your right ankle over your left knee, creating a “4” shape
Gently pull your left thigh toward your chest
Hold for 30 seconds, then switch sides
Why it helps: Opens up tight hips, which directly affect the lower back and pelvic alignment.
💡 Tips for Stretching Success:
Breathe slowly and deeply with each stretch
Never force a movement — it should feel good, not painful
Consistency is key: just 5–10 minutes a day can make a big difference
If something feels off, pause and ask your chiropractor for modifications
Final Thoughts
Stretching isn’t just about flexibility, it’s about function. These small, daily movements help you stay loose, aligned, and empowered in your own care between visits.
Want personalized guidance or to learn what stretches are best for your body? Let’s talk about it during your next adjustment.