Our Chiropractor’s Five Favorite Pre-Workout Stretches

At our chiropractic centers in Wilmington, Wallace and Clinton, we enjoy hearing that patients have recovered so well from back pain and other conditions that they can once again enjoy such as running, working out, or playing sports. However, it’s essential to prepare your muscles properly before any form of exercise so you don’t aggravate a pre-existing condition by straining or pulling a muscle.

Stretch to Avoid Back Pain and Injury

Preparing properly for exercise is important for any athlete, but especially for those who’ve been treated for musculoskeletal conditions by a chiropractor, physical therapist, or massage therapist. The chiropractors at our centers in Wilmington, Wallace and Clinton recommend you perform the following five stretches for between 15 and 20 seconds before every workout:

Calf Stretch: Place the palms of both hands against a wall and place one foot in front of the other. Stretch the back leg and lean forward with your hips to stretch the calf muscles. Repeat for the other leg.

Quadriceps Stretch: Stand alongside a wall and place one hand against it to support yourself. With the other hand, grab your ankle and pull your leg back and up so your heel is touching your glute. This stretches the quadriceps, the large muscles on the front of your legs. Repeat for the other leg.

Hang Ten: Stand with your feet apart at hip width, bend forward and touch your toes. Keep your legs straight. This exercise stretches the hamstrings, gluteus and lower back muscles.

Forward Stretch I: Sit on the ground with your legs straight in front of you, your toes pointing to the sky. Reach forward and grab your toes, and curl your back and neck so your nose touches your knees. This stretches the muscles of the back and neck.

Forward Stretch II: From the previous position, lift your elbows up and out without letting go of your toes. This stretches the rhomboids and the muscles of your shoulder blades.

Are there any stretches that you incorporate into your pre-workout routine? Please share them with our other patients.