Chiropractors are often associated with spinal manipulation and adjustments, but they also recommend a variety of exercises to their patients. These exercises can help to stretch and strengthen the muscles and ligaments supporting the spine, as well as improve range of motion and flexibility.
One common exercise that chiropractors may recommend is called the cobra stretch. This exercise helps to lengthen the spine and loosen up the muscles in the back. To do this stretch, lie on your stomach on a firm surface with your legs extended behind you. Place your palms flat on the floor beside you, then slowly lift your head and chest off of the floor, holding for 10-15 seconds. Repeat several times.
Another good exercise for people who see chiropractors is called cat-cow. This one is performed on all fours (on your hands and knees). As you inhale, arch your back up towards the ceiling like a scared cat; then exhale and round your back down towards the floor like a cow giving milk. Do this slowly and deliberately 10-20 times.
If you have chronic pain or injuries, it's always best to check with your chiropractor or other healthcare provider before starting any new exercise routine. They can let you know what exercises would be most beneficial for you based on your individual needs.