Daily Routines For Pain And Aches In Petaluma CA

Have you ever woken up and suddenly could barely move your neck without extreme discomfort? Or even tossed and turned all night because either your lower back or neck was achy and stiff? Well I know I have, which means many people in Petaluma CA with aches and pains have experienced something like this as well.

Exercises To Decrease Aches & Pains in Petaluma CA:

Below are some exercises you can implement into your daily routine to improve your quality of life.

1. Cervical (Neck) Movements: Begin by standing up straight, shoulders relaxed and back, head facing forward. Now slowly move your chin towards your chest and then slowly move your head backward so you look up towards the ceiling (repeat 10 times). Next, slowly rotate your head and neck side to side looking left and right (repeat 10 times). Third, slowly laterally flex the head and neck bringing your ears toward your shoulders (don't raise your shoulders while doing this movement) and repeat 10 times. Lastly, turn your head and neck to 45 degrees and bring your chin down towards your chest and gently pull down with one hand to increase the stretch and hold for 3 seconds. Now bring the head and neck backward at the same 45-degree angle and gently use one hand to increase the stretch and hold for 3 seconds. Repeat 10 times towards the left and then another 10 times towards the right. Remember these are done diagonally at 45 degrees.
2. Scapular Retraction and Postural Muscles Strengthening: Start in a seated position and place your hands on your hips. Let your shoulders fall forward by rounding the upper back, then squeeze your shoulder blades together, drawing them back and down as your elbows come out and back. Keep your shoulders pressed down and away from the ears at all times. Repeat this exercise 3 times with 8-12 reps and hold the retraction for 2-3 seconds.
3. Pelvic Tilting: Lie on your back with both legs bent and your feet flat on the floor. Keep a hips distance between both legs. Slowly tilt your pelvis by tightening your buttock and stomach muscles, and flattening your back onto the floor. Your tailbone should roll off the floor. Relax, then tilt your pelvis in the other direction, arching your lower back. This simple exercise creates great movement in the low back which helps promote blood flow to the lumbar spine and pumping the discs. This can help decrease your chances of hurting your lower back. Repeat this movement with 3 sets of 8-12 reps.
4. Cat and Camel: Start on your hands and knees with your back in a neutral position. Arch your back, lifting your head up and pushing your tailbone out, making a dish with your spine. Hold this position. Next, bend your back up by tucking your head and tailbone in and pulling your belly button in towards your spine, making a curve through your back. Hold this position, and then repeat. Repeat this movement with 3 sets of 8-12 reps.

Your Petaluma CA Chiropractor is here to educate you and help you with your health goals. No more waking up with neck or back discomfort. Utilizing these simple exercises helps increase movement within the spine allowing you to lead and live a healthier life. Do these exercises 3-4 times per week in the morning to see a big difference in your daily life.