Chiropractic Resources, Videos & Wellness Tips

Stretch Smart with Dr. Rob: Simple Moves for a Healthy Spine

Stretching is a powerful way to improve flexibility, reduce tension, and support your spinal health—all from the comfort of your home or office. In this playlist, we’ll guide you through quick, easy stretches designed to target common areas of stress, like your neck, shoulders, and lower back. Whether you’re easing into the day, taking a mid-work break, or winding down at night, these short videos will help you keep your spine aligned and your body moving.

Introduction

Lower Back Stretch pt.1

Lower Back Stretch pt.2

Glute Stretch

Leg Twist

Legs & Hip Flexors

Lumbar Foam Roll

Pelvic Tilt & Hold

Posture Awareness

Sit Smart: Use an ergonomic chair that supports your lower back. Keep feet flat on the floor and avoid slouching.

Stand Tall: When standing, distribute weight evenly on both feet. Avoid leaning on one side for extended periods.

Movement and Stretching

Take Breaks: Stand up and move around every 30 minutes, especially if you work at a desk.

Stretch Regularly: Perform gentle stretches to reduce tension in your neck, shoulders, and lower back.

Lifting Techniques

Lift Properly: Bend at the knees and lift with your legs, keeping the item close to your body. Avoid twisting.

Sleeping Habits

Supportive Mattress and Pillow: Use a firm mattress and a pillow that supports the natural curve of your neck.

Optimal Sleep Positions: Sleep on your back or side with a pillow between your knees for proper spinal alignment.

Healthy Habits

Stay Hydrated: Drink plenty of water to keep your spinal discs hydrated.

Strengthen Core Muscles: Engage in exercises like planks to support your back.

Wear Comfortable Shoes: Choose supportive footwear, especially if standing for long periods.

Workplace Ergonomics

Screen Positioning: Adjust your monitor to eye level to avoid neck strain.

Keyboard and Mouse Placement: Keep them within easy reach to prevent overextension.

Your Trusted Source for Chiropractic Resources and Wellness Tips