Looking to maintain that post-adjustment relief? Our Pasadena team regularly gets asked about what patients can do at home between visits. The answer is simpler than we think. Targeted exercises that work alongside your chiropractic care. Here’s our guide to safe, effective movements you can do right at home.
Safety First
Remember to start gently and pay attention to how your body responds. If something doesn’t feel right, stop and check with our team. These exercises are meant to help, not hurt.
Essential Home Exercises for Common Conditions
Lower Back Support:
- Cat-Cow Stretch: Perform ten gentle repetitions in the morning and evening
- Pelvic Tilts: 3 sets of 15 repetitions while lying on your back
- Bird Dog Position: Hold for 15 seconds on each side, five repetitions
Neck Tension Relief:
- Chin Tucks: 10 repetitions, 3 times daily
- Gentle Neck Rotations: 5 rotations in each direction
- Upper Trapezius Stretch: Hold 30 seconds on each side
Core Strengthening:
- Modified Planks: Start with 15-second holds
- Wall Angels: 3 sets of 10 repetitions
- Bridges: 2 sets of 12 repetitions
Breathing and Relaxation
Dr. Gustavo A. Nino and Dr. Carrie Huang at our Pasadena clinic emphasize the importance of proper breathing techniques. Practice diaphragmatic breathing for 5 minutes daily to reduce muscle tension and promote healing.
When to Exercise
The best time for these exercises is typically:
- 2-3 hours after waking up
- Not immediately after meals
- When muscles are warm and loose
- After a light 5-minute warm-up
Important Safety Guidelines
Remember these crucial points from our Pasadena sports medicine experts:
- Stop if you experience increased pain
- Maintain proper hydration
- Keep movements slow and controlled
- Contact our office at (626) 578-0618 if you’re unsure about any exercise
Progressive Recovery
At Nicali Sports Medicine, we recommend starting with 2-3 exercises and gradually increasing your routine. Document your progress and share it during your next visit to our Colorado Boulevard office. This helps our team adjust your treatment plan for optimal results.
Supporting Your Journey
While these exercises support your healing, they work best as part of a comprehensive treatment plan. Our Pasadena facility offers various complementary therapies like K-Laser Therapy and Sports Medicine Active Rehabilitation to enhance your recovery journey.
Remember, consistency is key. These exercises, combined with regular visits to Nicali Sports Medicine in Pasadena, create a solid foundation for lasting pain relief and improved mobility. Schedule your next appointment at our Colorado Boulevard location to discuss customizing these exercises for your specific needs.
