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Start Your Day Right: A Simple Routine for Spinal Health

If you spend long hours sitting or standing still, you may have noticed stiffness or discomfort in your spine. Incorporating a regular routine of mobility and stretching exercises is a great way to start your day, helping to keep your spine healthy and your posture strong.

In our latest video on the Errol Street Chiropractic YouTube channel, Dr. Lisa Smycz, one of our experienced chiropractors in North Melbourne, guides you through a series of simple yet highly effective exercises designed to improve spinal flexibility and mobility.

Here’s What You’ll Learn:
1. Lying on Your Back:
Pelvic Tilt – A foundational movement to engage and stabilize the lower spine.
Thoraco-lumbar Twist – Gently loosen up the middle and lower back.
Knees to Chest Stretch – Relieves tension in the lower spine and hips.

2. On All Fours:
Elbow and Wrist Mobilization – Great for those who experience stiffness in the upper body.
Cat/Cow Stretch – A classic move to increase flexibility in the entire spine.
Side Bends – Targets the sides of your torso for better lateral mobility.
Thread the Needle – Stretches and opens up the upper back and shoulders.
Neck Mobility Exercises – Gentle movements to increase neck flexibility and reduce tension.

3. Lying on Your Front:
Low Back Extension – Helps counter the effects of prolonged sitting by gently arching and stretching the lower back.

4. Finishing Poses:
Child's Pose – A calming stretch that lengthens the spine and releases tension in the lower back.
Downward Facing Dog – A full-body stretch that targets the back, shoulders, and hamstrings.
Spinal Roll Up – Finishes the routine by realigning the spine and encouraging good posture.

Listen to Your Body
As with any exercise routine, it’s important to listen to your body. If any of the exercises cause pain or discomfort, we recommend stopping immediately and consulting a musculoskeletal expert. Our team at Errol Street Chiropractic is always here to help with personalized assessments and treatment plans.

Visit www.errolstchiro.com.au for more information or to book a consultation. You can also watch the full video on our YouTube channel to follow along with Dr. Lisa’s guided routine.