Gentle Stretches And Exercises For Your Back | Chiropractor St. Louis

This stretching and exercise routine is recommended to promote better mobility and enhance core stability. Instructions are given by Dr. Jeffrey O'Guin, a top chiropractor in St. Louis.
The stretch and exercise progression is as follows:
Cat/cow, spine rotation stretches, child's pose, reverse Nordics, 1/2 kneeling hip flexor stretch, 1/2 kneeling spine rotation stretch, bird dog, side planks, dead bug, hamstring stretch, pigeon stretch, piriformis stretch, rodeo stretch.
Many exercises from this series are promoted by Stu McGill, spine hygiene.

[@megand175]

Deserves a ton more views and likes, this is good ‘basic’ stuff that everyone should be doing for their back. Thank you😊

[@stefanm5433]

Good one Doc!

[@irenemax3574]

This is a wonderful sequence, thank you for sharing it. A query: During dead bug, you said keep your pubic bone pulled up and your rib cage pulled down. Your lower back should be flat. My chiropractor said I should never flex lumbar spine so much that it flattens to the floor, so when I do dead bug, i keep all of sacrum attached to the floor, maintaining neutral spine by also anchoring shoulders and back ribs to the floor. Perhaps I'm being overprotective?

[@DrJeffreyOGuinSaintLouis]

You don't want to have the spine flexed under a load, meaning bending over to pick things up. However, during a dead bug, your spine is parallel with the floor and you are not in a loaded position. Also, keep in mind there are different posture types. For example, someone with a more anterior pelvic tilt needs to practice connecting pubic bone to rib cage which would flatten their spine. However, for people with a more flat back posture type, they need other exercises and cues.

[@paulachakowski1260]

Thank you Jeffrey, I've been experiencing a lot of pain that i don't believe is my SI joint, as its lower and deeper. Seems to be more into my hip...? Anyways, a lot of your strength and stretching videos that I've been watching and doing are really helpful! Thank you so much!