Chiropractor-approved movements to support your care, relieve tension, and build lasting strength.
At Heritage Clinic, chiropractic adjustments restore proper alignment and function to your spine and joints — but what you do between visits matters just as much. Tight muscles pull bones out of alignment faster. Weak stabilizers leave your spine vulnerable between adjustments. The right exercises reinforce the work we do together in the office.
This guide covers the seven areas we most commonly address at our clinic. Each section includes five exercises with step-by-step instructions, recommended sets and reps, and a pro tip from our team.
Hip mobility and strength are foundational to how your entire spine and lower body function. Tight hip flexors — extremely common in adults who sit for long hours — pull your pelvis forward and compress your lumbar spine. Weak glutes and hip stabilizers shift stress onto your knees and lower back. Addressing the hips is often one of the first and most impactful things we can do.
Kneel on one knee, step the other foot forward into a lunge. Gently push your hips forward until you feel a stretch in the front of the back hip. Hold and switch sides.
Lie on your back, knees bent, feet flat on the floor hip-width apart. Press through your heels and lift your hips toward the ceiling until your body forms a straight line. Lower slowly.
Lie on your back, cross one ankle over the opposite knee, flex your foot. Pull the uncrossed leg toward your chest until you feel a stretch in the crossed-side glute and hip. Hold and switch.
Lie on your side with hips and knees bent at 90°. Keeping your feet together, open your top knee like a clamshell as high as you can without rotating your pelvis. Lower slowly.
Stand with feet shoulder-width apart. Place hands on hips and make large, slow circles with your hips — 10 clockwise, then 10 counterclockwise.
Low back pain is one of the most common reasons patients visit a chiropractor in Delaware, Ohio and across the country. These exercises target the lumbar spine, pelvis, and the deep stabilizing muscles that protect your discs and joints. The goal is not just to reduce pain — it's to build the endurance and stability that prevent it from returning.
Start on hands and knees, wrists under shoulders. Inhale and drop your belly, lifting your head and tailbone (cow). Exhale and round your spine toward the ceiling, tucking chin and pelvis (cat). Flow smoothly between the two.
From hands and knees, sit your hips back toward your heels, arms extended forward on the floor. Let your forehead rest down and breathe deeply into your lower back.
Lie on your back. Pull one or both knees gently toward your chest, holding at the shins. You'll feel a gentle release in the lower back and SI joints.
Start on hands and knees. Brace your core and slowly extend one arm forward and the opposite leg straight back at the same time. Hold briefly, return, and switch sides.
Lie on your back, arms pointing at the ceiling, hips and knees at 90°. Slowly lower one arm overhead and extend the opposite leg toward the floor without touching, keeping your lower back pressed flat. Return and switch.
The thoracic spine is built to rotate, extend, and flex — but prolonged sitting, desk posture, and device use cause it to become stiff and restricted. When the thoracic spine loses mobility, the lower back and neck are forced to compensate. Keeping this region mobile is one of the best things you can do for long-term spinal health.
Place a foam roller horizontally under your mid-back while seated, then gently lean back over it, supporting your head with your hands. Breathe and let gravity open the thoracic spine. Reposition up and down the spine.
Hold a resistance band at chest height with arms straight. Squeeze your shoulder blades together and pull the band apart horizontally until your arms are fully open. Control the return.
Lie face down. Lift arms into a Y shape (thumbs up), then a T shape (arms straight out), then a W shape (elbows bent). Each position targets different upper back stabilizers.
Sit tall in a chair with feet flat. Cross arms over your chest. Rotate your upper body slowly to one side as far as comfortable, then the other. Move only your torso — keep hips still.
Stand in a doorway, place forearms on the door frame at shoulder height. Gently step one foot forward and lean through the doorway until you feel a stretch across your chest and fronts of the shoulders.
Neck pain and headaches are increasingly common — and forward head posture is often the root cause. For every inch your head shifts forward from its balanced position, the load on your neck increases dramatically. These exercises improve cervical alignment, restore mobility, and strengthen the deep stabilizers that support your head all day.
Sit or stand tall. Gently pull your chin straight back (like making a double chin) to align your head over your spine. Hold briefly and release. This resets forward head posture.
Sit tall. Drop your right ear toward your right shoulder gently until you feel a stretch on the left side of your neck. You can add gentle hand pressure for a deeper stretch. Switch sides.
Sit tall, eyes forward. Slowly turn your head to look over your right shoulder as far as comfortable. Hold briefly, return to center, and repeat on the left.
Sit tall. Turn your head 45° to the right and tuck your chin toward your right armpit. Use your right hand to gently deepen the stretch. This targets the often-tight muscle running from the neck to the shoulder blade.
Lie on your back with a small rolled towel under your neck. Make a small chin tuck (head nod) without lifting your head. This activates the deep stabilizer muscles of the cervical spine.
Shoulder problems — from rotator cuff pain to stiffness and impingement — are heavily influenced by posture and the health of surrounding structures. The shoulder is the most mobile joint in the body, which also makes it one of the most vulnerable. A balanced combination of mobility, rotator cuff strength, and scapular stability is the long-term solution.
Lean forward with one hand on a table or chair for support. Let the opposite arm hang freely, then gently swing it in small circles — clockwise and counterclockwise — using only momentum, not muscle.
Hold a resistance band with elbows bent at 90° and tucked at your sides. Keeping elbows fixed, rotate your hands outward like opening a book. Control the return.
Stand with your back against a wall, arms in a goalpost position with elbows at 90°. Slowly slide your arms up the wall overhead, keeping contact with the wall throughout. Slide back down.
Bring one arm straight across your chest. Use the opposite hand or forearm to press it gently closer to your body. You'll feel a stretch in the back of the shoulder.
Sit or stand tall. Pull your shoulder blades back and together as if you're trying to hold a pencil between them. Hold, then release.
The knee is a hinge joint that depends heavily on the hips above it and the ankle below it for proper function. Most knee pain responds well to strengthening the quads and glutes, improving flexibility in the surrounding muscles, and restoring ankle mobility. These exercises address all of those factors.
Anchor a resistance band around something fixed at knee height. Loop it behind one knee and step back so there's tension. From slightly bent, straighten your knee by squeezing your quad. Control the return.
Stand with your back against a wall and slide down until your thighs are parallel (or as close as comfortable) to the floor, knees directly over ankles. Hold the position.
Stand in front of a step or stair. Step up with one foot, drive through that heel to bring the other foot up. Step back down controlled. Alternate leading legs.
Stand near a wall for balance if needed. Pull one foot toward your glute, keeping your knees together and hips forward. Feel the stretch along the front of the thigh.
Lie on your back. Loop a strap, towel, or band around one foot. Keeping the knee as straight as comfortable, gently pull the leg toward your chest until you feel a stretch behind the thigh.
Ankle mobility and foot strength are often overlooked — but they are the foundation of your entire movement system. Limited ankle dorsiflexion affects how your knees and hips move with every step. Strong foot muscles support your arches and reduce the risk of plantar fasciitis. Balance exercises here also significantly reduce fall risk, especially important for active adults and seniors.
Sit in a chair and lift one foot slightly off the floor. Using only your ankle and foot (not your leg), write the letters of the alphabet in the air. Go slowly and make large letters.
Stand near a wall or chair for balance. Rise up onto your toes as high as you can, hold briefly, then lower slowly. To increase difficulty, do single-leg calf raises.
Stand facing a wall, place one foot a few inches from it. Drive your knee forward over your pinky toe toward the wall while keeping your heel on the floor. This stretches the ankle and calf.
Stand on one foot, keep a slight bend in the knee. Hold as still as possible. Progress by closing your eyes, standing on a folded towel, or adding small arm movements.
Sit in a chair with a small towel flat on the floor under your foot. Use your toes to scrunch and pull the towel toward you, then spread your toes to push it away.
Not sure which exercises are right for your stage of care? Our team at Heritage Clinic is here to help you put together a plan that actually works for your body and your goals.
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