Spinal Stabilization Exercises
Your chiropractic adjustments may increase your flexibility, which may help you to change your distorted spinal posture toward a more optimal shape. Prior to doing each exercise (and during daily activities of living), pre-position yourself in a neutral spine posture. Then, make a “muscle brace” to hold that position by tightening the belly, back and buttocks (“3 Bs”). Tightening the 3Bs is like the tightening in your lower torso just before you cough. It’s not a flexing of your lower spine. No movement of your spine or pelvis should occur when tightening the 3Bs. This 3B tightening is called “stabilization.”
Holding neutral position by stabilization is especially important when you change positions, such as getting up from sitting or lying down, bending or reaching. More complicated activities demand more focus on your stabilization, such as vacuuming, making the bed, gardening, washing your car, etc. This protective habit of holding a neutral spine when changing positions and other activities, eliminates thousands of pounds of pressure on your spine each day, and helps you hold your chiropractic adjustments. Relax your diaphragm and breathe while holding neutral position. Don’t hold your breath or tense your whole body, just the 3Bs.
Your chiropractic adjustments are designed to move the vertebra toward “normal” alignment, and restore motion and flexibility by reversing ‘creep deformation’ of the ligaments and breaking up adhesions. Then, you use this exercise program to resist gravity’s constant influence, which, in the long run, is the cause of your distorted posture.