012 751 2707 | 065 988 3075 info@centurionchiropractor.co.za

Since the declaration of the national lockdown, thousands of South Africans have been feeling the pressure of the uncertainty of what is to come. Many of us have lost our jobs and the uncertainty is slowly taking its toll on most of us.

Centurion Chiropractor wants to share some techniques of chiropractic care while we are in lockdown. Chiropractic exercises can be done at home too. Especially for the tight and sore muscles due to stress all of us experience. Due to the levels of stress, we are also prone to have headaches and migraines and turn to tablet after tablet to get rid of the constant pain.

Chiropractic care is known to relieve stored tension in the body, relieving the symptoms of stress, and reduce the damage it does to different parts of the body. Regardless of the cause, stress initiates the body’s fight or flight response that affects nearly every part of the body.

Some exercises might help alleviate the pain you are experiencing while at home and being unable to visit your chiropractic care practitioner. It is important never to self-diagnose your condition, stretch into any pain or attempt and exercise program you have never done before.

Some of the safest chiropractic exercises you can do at home are some simple stretches to relieve neck tension like:

Side Neck Release – Neck tension can be painful. And finding relieves without pain killers might be the safest option. To do this exercise you can sit or stand, point your nose to your armpit and place your hand on the side you are going to stretch. Take your other arm, place it behind your back (this will ensure your shoulders stay down, and aid in stretching the neck muscle on that side. Gently pull the head downwards with the hand behind the head to feel the stretch. Hold this position for 30-40 seconds and repeat on the other side.

Chest Opener – When the chest muscles in front of the neck get too tight, they pull on all posterior muscles. This can have a huge impact on back pain and neck pain, worsening the tension your body is currently experiencing. This stretch can be done every day to loosen up the muscles and provide relief. Stand up straight and clasp your hands together behind you. Pull the shoulders down by straightening the arms and squeezing your shoulder blades together. Lift your chin as you tilt your head back just enough to feel a stretch in front of your throat. Hold for 5 seconds and then release. This can be repeated 4 or more times.

Lower back stretch – Lie on your back and bring your knees to your chest. Pull both knees towards your chest, relax, and hold this position for about 30 seconds. This will help prevent back pain throughout the day.

Neck and upper spine stretch – In a sitting position cross your legs and move your chin downwards towards your chest, Roll your right ear towards your right shoulder, and roll your head back until your left ear faces your left shoulder.

Chiropractic exercises at home should never be attempted without consulting with your chiropractor care practitioner. Never self-diagnose any medical condition without full consultation with a medical professional.

Centurion Chiropractor – we are about your well being in these difficult times. Stay safe, stay healthy, and stay active.