While self administered chiropractic adjustment is recommended against (even chiropractors go to see other chiropractors when in need of musculoskeletal correction), there are a few simple chiropractic care methods that are perfectly safe to perform at home. These consist mainly of stretches one can do in their chair or elsewhere in their main living quarters.
Of course, before administering any in-home chiropractic care, it is imperative that the patient undergo an examination conducted by a professional physician or chiropractor. Not only can a professional recommend at-home chiropractic care treatments that specifically target the patient’s needs, but there is also the potential to do more harm than good if the patient’s injuries have left them in a vulnerable physical condition.
The primary goal of at-home chiropractic care is prevention. The heavier job of adjustment and correction are best left to trained professionals, but prevention starts at home. Some chiropractors recommend eight basic stretches to start the workday with. You might not expect it, but even the minor physical strain of everyday activity can cause problems in the long run. These eight basic stretches will greatly reduce the risk of eventually needing major chiropractic attention, they include:
Bending forward; this exercise can be done either standing up and touching your toes, or from your chair by laying your chest flat on your knees and letting your arms hang freely.
Flamingo stretching; this exercise entails standing on one foot and using your hand to pull the other foot up as high as you comfortably can behind your back.
Standing in the corner; standing about two feet from a corner of the room, put your forearms on each wall at about shoulder height and lean forward.
Crossing your arms; simply fold one arm over the chest and use the other to pull on the elbow, stretching the shoulder and triceps.
Neck stretches; lean your head to the left, the right or forward, using your hands to give a gentle pull in that direction.
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Scratch your back; this exercise entails placing one hand on your back, pointing your elbow skywards and using your free hand to gently pull your elbow downwards.
Shrugging; simply rotating, shrugging and moving your shoulders up and down or in circles while your arms hang free at your sides.
Lower back twists; sitting down, cross your legs and place your right hand over the outside of your left leg and pull, stretching as much as you can without any discomfort.
You may receive further advice from your chiropractic care giver for other exercises or stretches you can do at home, but the above are proven to help prevent recurrent flare-ups and may serve to ‘keep the doctor away’.
