Range of Motion

Sometimes you just need to stretch!

Sometimes low back pain ca be avoided by having a daily stretching routine.  Not all low back pain comes from a disk or subluxated vertebrae.  Lots of times it is a muscle spasm for no apparent reason and your Woodbridge, Dale City VA Chiropractor has some stretches for you.

Here are some daily stretches you can do to keep your back stretched and relaxed so the muscles function correctly.

  1. The Deep Squat

Stand up straight with your arms folded across your chest. Place your feet shoulder-width apart and toes pointing out slightly.  Squat down as far as you can, keeping your heels on the floor. As you squat ensure your weight goes into your heels and not your toes. For a full range of movement, your bum should sit down by your heels and your head should be tall and looking forward. Perform the exercise slowly when lowering down, giving yourself time to keep control and lower all the way – or as far as your range of movement will allow.  Pause for a count of two at the bottom of the squat, allowing your groin area to relax. Your knees should be directed slightly outwards in alignment with your feet. Keeping your knees out, squeeze your gluteals and stand up out of the squat.  Only go as far as you can without any pain. As you perform the exercise regularly you will slowly but surely be able to achieve greater flexibility.  Do this for 2 sets of 10.


  1. Knee to Chest

Lie on your back, flex your knees up and do a pelvic tilt so you press your lower back flat to the floor.  Slowly and gently pull your right knee to your chest at a slight angle towards your left shoulder.  Hold for 5 seconds and release back to the bent position.  Then repeat with the opposite leg.  Do this 10 times in alternating fashion

  1. Downward Dog

Place your hands and feet on the floor, shoulder-width apart, knees bent and hips high.  Your heels should be off the floor at this point. Relax your head and neck so you are looking towards your knees.  Do a pelvic tilt so your lower back is arched and your spine is straight.  Now straighten your arms and pull your shoulder blades together. Straighten your knees as well.    You may lose the arch in your low back but don’t allow your lumbar spine to flex.  This will require a good abdominal squeeze to maintain the lumbar arch.  Hold for 30 seconds and relax.  Repeat 5 times.

  1. Spine twists

Sit down with your legs loosely crossed. Pull your back up tall and stick your chest out so that you are sitting upright with perfect posture. Fold your arms across your chest.  Tighten your abs so that your pelvis is stable. Then slowly turn your head and shoulders to one side. Turn as far as you can and you will feel the stretch in the rib area. Hold the end position for a count of two and then turn across to the other side and repeat.  Perform two sets of 10 repetitions each side.

Do not force any of these exercises and if you feel any discomfort stop.  Keeping your low back stretched will help you prevent some low back injuries but routine chiropractic visits with these stretches can help prevent the big injuries.  Of course injuries are inevitable but if your try to prevent the preventable ones you can eliminate a lot of pain from your life.



Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588



Stretching!  Who needs it, I hardly have enough time to do a workout let alone waste time with that.  Well that was 30-year-old me talking.  47-year-old me gets hurt putting on socks in the morning if I move to quick.  As your Chiropractor in the Woodbridge, Dale City VA Area I am here to tell you that stretching is just as important as the exercises you do.  And as we get older is could be more important.

Most Americans understand that cardio exercises such as running, swimming or biking and weight lifting exercises such as the shoulder press, bicep curl and squat are essential components of a healthy lifestyle. Flexibility training and stretching, however, are often neglected. Flexibility is essential to protecting your body from injury, especially if you spend most of the day sitting in front of a computer.

Flexibility not only reduces stiffness in the body, but it also helps your body to pump blood to your muscles and nerves, helps alleviate the possibility of aggravating or reinjuring yourself if you have any musculoskeletal problems and helps maintain good range of motion of your joints.

Poor flexibility has been linked to general stiffness in the body and low-back pain in particular.

Dynamic Warm-Up

It’s important to warm up before attempting a walk, run or exercise program. To avoid injury caused by exerting cold muscles, try the following dynamic warm-up to increase your core temperature, muscle flexibility and heart rate.

Toe-touch. Standing straight up, hold your arms out directly in front of you and walk forward, kicking your legs up and trying to touch your toes to your hands without lowering your arms. Repeat 10-20 times for each leg. It’s OK if you can’t reach your hands when you first start out—just kick your leg up as high as it will go.

Inverted toe-touch. Standing straight up, lean forward and reach your arms down to the ground while you lift your right leg behind you. Keep your back straight and return to start. Repeat 10-20 times on each leg. Again, if you can’t reach all the way down to the ground, simply go as far as you can without losing your balance.

Knee hug. Standing up straight, bring your right knee to your chest and squeeze with your arms. Repeat 10-20 on each leg.

Lunge. Step forward with your left leg, bending your right knee until it touches the ground. Be sure that your left knee stays in line with your ankle. Repeat 10-20 times on each leg.

Groiner. Start off with a lunge with your left leg forward. Bring your left elbow down to meet your knee and then your ankle, sliding along the inside of your leg. Repeat 10-20 times on each leg. If you can’t get your elbow to touch your ankle just yet, that’s OK. You can start with simply bringing your elbow down to your knee and gradually progress to your ankle as you continue to incorporate these stretches into your everyday routine.

Stretches for Your Back

If you’re experiencing back pain or if you have a back injury, try these stretches to help facilitate movement in the affected muscle or joint. Stretches should be held for 15 to 30 seconds.

Hamstring stretch. Lie on your back with one leg straight out and one leg bent at the knee. Lift your straight leg up in the air. If you want, you can loop a towel or exercise band around your foot and gently pull the band toward your chest. Repeat three times on each leg.

Piriformis stretch. This can be completed either lying down or standing straight up. With one leg straight, pull the other knee into the chest toward the opposite shoulder. Repeat three times on each leg.

Cobra. Lying on your stomach, gently push your upper body off the floor, hold and then return to start. Repeat this stretch three times.

Consult your chiropractic physician prior to attempting any of these exercises or stretches and before starting any new exercise program. He or she can help you develop an individualized program and provide instruction on proper technique.

Quick Tips:

Never stretch a cold muscle (minimum of five minutes light jogging, biking, dancing, etc. before stretching)

Good form is extremely important when it comes to stretching – do not bounce!

Do not limit yourself to the exercises that you enjoy or that you are good at—make sure you are stretching all of your major muscle groups.

Your stretch point is the point at which you feel the stretch, but not pain.

Flexibility is unique to each individual. Do not try to mimic another person’s stretch point.





Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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