2 BEST CHIROPRACTIC Strength Exercises FOR SPINE

Keep the weight setting low so that you can manage the full number of reps in each set without difficulty. Allow at least 1-day rest between each session. All movements should be done slowly and in a controlled way.

A. SPINAL STRENGTHENING

The benefit of exercise: to help maintain or increase strength in muscles in the back and maintain an upright posture 

Equipment required: gym mat, gym ball 

Repetition: 10 times to the left then 10 times to the right

Hints and tips: 

  • Ensure the hips, stomach and chest rest on the ball at the start 
  • Be aware of your own safety when lying on the ball - maintain good stability on the ball throughout the exercise 
  • Do not lift the leg too high/allow the back to overarch 
  • Keep head in line with spine, do not bend chin forward or tip head back 
  • Each action and return should be done slowly and in a controlled way

1 Starting position:

Lie over gym ball, legs straight, feet/toes touching the floor, shoulder width apart. Rest on forearms, elbows bent to 90° andthe upper arm in line under the shoulder.

2 Movement / action:

Leading with a heel, keeping the knee straight, raise one leg towards the ceiling until the leg comes into line with the spine. Hold for 5 seconds and then lower slowly.

B.Bridging  

The benefit of exercise: to help maintain or increase strength in the buttock and lower spine

Equipment required: gym mat, gym towel 

For all exercises when you are lying on your back on the floor, if the back of your head does not easily rest on the floor, then we would advise you to place a folded towel under your head to help you achieve a neutral spine. By this, we mean that you should fold the towel just enough times so that your head is supported with your chin level and not pointing up to the ceiling, or resting on your chest. 

Repetition: 10

Hints and tips: Maintain a neutral spine throughout the movement 

Use buttock and spinal muscles to complete movement – do not push through arms and feet to achieve movements 

Each action and return should be done slowly and in a controlled way

1 Starting position:

Lie on your back, knees bent up and feet flat on the floor at hip distance apart. Arms resting by side, palms down.

2 Movement / action:

Lift buttocks and lower back off the floor into a bridging position. Hold this position for 5 seconds. Return back to start position through the same movement line.strength exercises