Chiropractic After Care: Stretches
Looking for safe, chiropractor-approved stretches to relieve back pain, reduce stress, or improve mobility? These stretches, demonstrated by Dr. Jake Conway of Cannon Pointe Chiropractic in Northfield, MN, are designed to help patients improve their posture, manage pain, and prevent injury from the comfort of their own home.
Introduction
Levator & Trap Stretches
Levator Scapula Stretch (Neck & Shoulder Tension)
Target Area: Side of the neck, base of skull, upper shoulder blade
Best For: Office workers, tension headaches, neck stiffness, poor posture
How to Do It: Levator Scapula Stretches
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Sit or stand tall with good posture.
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Turn your head 45 degrees to the right, then look downward toward your armpit.
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Place your right hand gently on the back of your head and apply light pressure.
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Hold for 20–30 seconds. Repeat on the other side.
Why It Helps
This stretch targets the levator scapula—a common source of tension and pain from desk work, phone use, or poor sleeping posture. It’s especially helpful if you wake up with a stiff neck or feel tension in the upper back and shoulders.
Upper Trapezius Stretch (Shoulder & Neck Relief)
Target Area: Top of the shoulder, side of the neck
Best For: Stress-related tightness, rounded shoulders, tech neck
How to Do It
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Sit on your right hand or grasp the chair seat to anchor your shoulder.
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Tilt your head to the left (ear toward shoulder).
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Use your left hand to increase the stretch on the side of the neck gently.
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Hold for 20–30 seconds. Repeat on the other side.
Why It Helps
This stretch releases the upper traps, which are often overloaded from hunching, stress, or prolonged computer use. It helps ease tension, improve range of motion, and reduce shoulder strain.
Local Tip from Dr. Jake
“We see a lot of Northfield patients with neck and shoulder pain from posture strain and stress. These stretches are a great way to support your care plan between visits.”
Piriformis
Piriformis Stretch (Sciatica & Hip Pain Relief)
Target Area: Deep gluteal muscles, outer hip, sciatic nerve pathway
Best For: Sciatica, hip tightness, lower back pain, runners, desk workers
How to Do It (Lying Version)
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Lie on your back with both knees bent and feet flat.
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Cross your right ankle over your left knee, forming a “figure 4.”
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Reach through your legs and gently pull your left thigh toward your chest.
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Hold for 20–30 seconds while breathing deeply. Switch sides.
Why It Helps:
The piriformis muscle, situated deep in the buttock, can compress the sciatic nerve when it is tight, leading to radiating pain down the leg. This stretch opens up the hip and relieves pressure on that nerve pathway, often reducing sciatica symptoms and improving mobility.
Alternate Seated Version (Great for the Office)
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Sit upright in a sturdy chair.
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Cross your right ankle over your left knee.
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Gently press your right knee downward while leaning forward from the hips.
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Hold the stretch for 20–30 seconds. Repeat on the other side.
Northfield Chiropractor Tip
“Tight hips are a common cause of sciatic pain in our Northfield patients—especially those who sit all day. This is one of our go-to stretches for natural, lasting relief.”
Disc Bugle Treatment
Disc Bulge Relief (Gentle Movement for Lumbar Decompression)
Target Area: Lower back (lumbar spine), discs, sciatic nerve
Best For: Lumbar disc bulge, herniated disc, sciatica, central low back pain, pain aggravated by sitting or bending
Prone Lying (Step One for Disc Bulge Relief)
How to Do It
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Lie face down on a firm surface, like the floor or a yoga mat.
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Place your arms at your sides or under your head for comfort.
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Relax your body and breathe deeply.
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Stay here for 2–3 minutes, or as tolerated.
Why It Helps
This position passively encourages the disc material to move forward (away from the nerve root), relieving pressure and inflammation. It’s the first step in the McKenzie Method for disc-related pain.
Prone Press-Ups (McKenzie Extension Exercise)
How to Do It
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From a prone position, place your hands under your shoulders (as if doing a push-up).
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Gently press your upper body up while keeping your hips and pelvis on the floor.
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Don’t strain, press only as far as is comfortable.
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Hold briefly at the top, then return to the floor. Repeat 10 times.
Why It Helps
Press-ups help centralize pain (move it from the leg or hip back toward the spine), which is a sign of healing. This movement can reduce the disc bulge’s effect on the sciatic nerve and is often used in conservative care before considering imaging or injections.
Local Tip from Dr. Jake Conway
“Disc bulges are one of the most common causes of sciatica we treat in Northfield. These gentle extension-based movements are safe to try at home—but if pain moves farther down the leg or worsens, stop and schedule a visit.”
Important:
If you experience progressive leg weakness, loss of sensation, or changes in bowel or bladder control, seek immediate medical attention. These may indicate a more serious condition, such as cauda equina syndrome.
Pectoral Stretches
Pectoral Stretch (Posture Correction & Shoulder Relief)
Target Area: Chest muscles (pectoralis major and minor), front of shoulders
Best For: Rounded shoulders, upper back tension, desk posture, shoulder impingement
Doorway Pec Stretch
How to Do It
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Stand in a doorway with your forearm against the door frame and your elbow at a 90-degree angle.
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Step one foot forward and gently lean into the doorway until you feel a stretch across your chest.
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Keep your shoulder relaxed and avoid shrugging.
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Hold for 20–30 seconds. Switch sides.
Why It Helps
Tight pectoral muscles pull the shoulders forward and down, contributing to poor posture and discomfort in the upper back. This stretch opens the chest, improves shoulder mobility, and counteracts the effects of hours of hunching or sitting.
Variation: "Goalpost" Stretch
How to Do It
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Stand in a doorway and place both arms in a goalpost position against the frame (elbows at 90 degrees, hands at head height).
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Step forward with one foot and gently press your chest through the doorway.
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Hold the stretch for 20–30 seconds.
Local Tip from Dr. Jake Conway:
“We see a lot of postural strain in Northfield from long hours at desks or behind the wheel. These stretches help reverse that tight, closed-in feeling and support better spine alignment.”
Bonus Benefit:
Regular pec stretching can improve breathing mechanics, reduce neck tension, and help stabilize the shoulders during lifting or exercise.
Neck Stretch
Neck Stretch (Everyday Relief for Tension & Tech Neck)
Target Area: Side of neck, upper trapezius, cervical spine
Best For: Office workers, stress, tension, tech neck, stiff range of motion
Basic Lateral Neck Stretch
How to Do It
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Sit or stand upright with shoulders relaxed.
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Gently tilt your head to one side, bringing your ear toward your shoulder.
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Use the same-side hand to apply light pressure above the opposite ear for a deeper stretch.
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Keep the opposite shoulder down and hold for 20–30 seconds. Switch sides.
Why It Helps
This simple stretch helps relieve daily tension caused by prolonged sitting, looking down at phones, or general stress. It helps improve neck mobility, reduce tightness, and prevent tension headaches.
Tip for Better Results
Breathe deeply while holding the stretch and repeat 2–3 times per side for best results.
Northfield Chiropractor Insight
“Neck tension is one of the most common complaints we hear at Cannon Pointe, especially from teachers, drivers, and students. A daily neck stretch can go a long way in preventing stiffness and pain flare-ups.”
Outro
Take Stretching Further with Expert Chiropractic Care
These stretches are a great first step, but if your pain, stiffness, or tension persists, it’s time for a personalized plan. At Cannon Pointe Chiropractic in Northfield, we’ll help you find the root cause and get lasting relief.
Call (507) 645-8000 to schedule your visit today.
Feel better, move better, live better starting now.