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Posted on 11-22-2017

Exercises for Injury Rehabilitation From Our Tacoma Chiropractor

When you’re recovering from a back injury, professional treatment from your Tacoma chiropractor is essential. In order to get the most out of your injury rehab, however, it’s helpful to do some exercises regularly at home to build on the progress you’ve made during your in-office sessions.

woman doing yoga pose

Beginning Exercises for Injury Rehab

Your initial chiropractic care following an injury will focus on pain relief through adjustments and massage that help the affected area heal. Achieving a full recovery will also involve exercising the inured area, as well as building core strength to help you regain normal mobility and avoid reinjuring yourself.

While you’re likely eager to make progress, it’s important not to put too much stress on your body as you heal. The following are some exercises to start with to help you ease into the recovery process.

  • Abdominal Contraction
    • Lie on your back with your knees bent and your hands resting below your ribs.
    • Tighten your abs to push your ribs downward.
    • Hold for 5 seconds (but don’t hold your breath), relax, and repeat 10 times.
  • Heel Slides
  • Lie on your back with your knees bent.
  • Slowly straighten and bend one knee.
  • Repeat 10 times.
  • Stand with your back flat against the wall and your feet 12 inches from the wall.
  • Tighten your abs and slowly bend your knees until they’ve reached a 45-degree angle.
  • Hold this position for 5 seconds and then slowly return to your starting position.
  • Repeat 10 times.
  • Lie on your back with one knee bent and one leg straight.
  • Tighten your abs, and lift your straight leg up about 6 to 12 inches off the floor.
  • Hold this position for between 1 and 5 seconds, and then slowly lower your leg.
  • Repeat 10 times.
  • Wall Squats
  • Straight Leg Raises

Core Strengthening Exercises

The stability of your back is inextricably linked to the strength of your core muscles, which include everything from your pelvic floor muscles to the erector spinae that run along either side of your spine up into the thoracic region. Strengthening these muscles will improve your overall mobility, and it will help you achieve proper posture and balance, making it less likely you’ll reinjure yourself.

  • Pelvic Tilts
    • Lie on the ground with your knees bend and your feet flat on the floor.
    • Rest your fingers on your hip bones, and tilt your pelvis up and inward towards your rib cage. Hold this position with your back flat on the floor for 2 to 3 seconds.
    • Tilt your pelvis in the opposite direction, lifting your lower back off the floor in the process. Hold this position for 2 to 3 seconds.
    • Continue alternating between these positions for 60 seconds.
  • Hip Bridge
  • Lie on the ground with your arms by your sides, and bring your heels up to your glutes.
  • Lift your hips into the air while keeping your feet flat and your shoulder blades in contact with the floor.
  • Hold this position for 20 to 30 seconds.
  • From an all-fours position with your hands directly below your shoulders and your knees below your hips, extend your right leg and flex your foot.
  • At the same time, extend your left arm until it’s even with the line of your back.
  • Keep your abs tight for stability, and hold this position for 10 to 20 seconds.
  • Repeat with the opposite arm and leg.
  • Bird Dog

Professional Care from Your Chiropractor in Tacoma

Any rehabilitation program like this should be paired with regular visits to your chiropractor in Tacoma to ensure you continue progressing in the right direction and that the exercises you’re engaging in at home are properly complementing the adjustments being made during your in-office visits.

If you’re ready to get started on the road to pain relief and comprehensive injury rehab, call our offices today at (253) 259-3674 to schedule an appointment.

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