Chiropractic adjustments are incredibly effective at restoring spinal alignment, improving mobility, and relieving pain. But your care doesn’t stop when you leave the office. To get the most out of each adjustment—and to keep your body feeling its best—it’s important to support your progress with simple, consistent at-home exercises.
At Meyer Chiropractic in Southlake, we believe in empowering our patients with tools to take an active role in their recovery and long-term wellness. These easy exercises are designed to strengthen the muscles that support your spine, improve flexibility, and prevent the return of pain or misalignment. Whether you’re recovering from an injury, managing chronic discomfort, or simply maintaining your health, incorporating these movements into your daily routine can make a big difference.
Why At-Home Exercises Matter After an Adjustment
Chiropractic care realigns your spine and reduces stress on your nervous system, but your muscles and movement patterns still need reinforcement. Think of an adjustment like resetting the foundation of a house—your exercises are what help keep that foundation solid.
Here’s why movement is so important:
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Strengthens core and postural muscles to help maintain alignment
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Improves joint stability and flexibility, reducing the risk of re-injury
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Encourages better posture and movement habits
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Boosts circulation and recovery, especially after acute pain or inflammation
The key is consistency—not intensity. These exercises are gentle enough for most people, yet effective enough to help you feel stronger and more supported every day.
Pelvic Tilts
Purpose: Activates core and stabilizes the lower back
How to do it:
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Lie on your back with knees bent and feet flat on the floor.
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Flatten your lower back into the floor by tightening your abdominal muscles and gently tilting your pelvis upward.
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Hold for 5 seconds, then release.
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Repeat 10–15 times.
This is a great beginner movement that brings awareness to your core and helps reduce tension in the lower back.
Cat-Cow Stretch
Purpose: Improves spinal mobility and releases tension
How to do it:
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Start on all fours with your hands under shoulders and knees under hips.
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Inhale, arch your back and lift your head and tailbone (Cow).
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Exhale, round your spine, tucking your chin and pelvis (Cat).
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Repeat slowly for 10–15 breaths.
This dynamic stretch helps gently mobilize the spine and restore fluid movement between vertebrae.
Wall Angels
Purpose: Strengthens upper back and corrects posture
How to do it:
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Stand with your back, hips, and head against a wall. Raise your arms to form a 90-degree angle.
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Slowly raise your arms overhead, keeping them in contact with the wall as much as possible.
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Lower back down with control.
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Perform 8–10 reps.
Wall Angels are excellent for reversing the effects of forward head posture and “tech neck.”
Glute Bridges
Purpose: Strengthens glutes and core to support the lower back
How to do it:
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Lie on your back with knees bent and feet hip-width apart.
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Engage your glutes and lift your hips until your body forms a straight line from shoulders to knees.
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Hold for 5–10 seconds, then lower down.
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Repeat 10–15 times.
Strong glutes help reduce strain on the lumbar spine and promote better posture.
Chin Tucks
Purpose: Aligns the head and neck to reduce tension
How to do it:
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Sit or stand tall with your shoulders relaxed.
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Gently tuck your chin straight back (not down), creating a “double chin.”
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Hold for 5 seconds, then release.
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Perform 10 reps.
This simple movement strengthens the deep neck muscles and combats forward head posture.
Supporting Your Exercises with Chiropractic Care
At-home exercises are not a replacement for chiropractic care—but they are a powerful complement. Regular adjustments keep your spine in optimal alignment, while these exercises help you hold that alignment longer between visits.
At Meyer Chiropractic, we customize recommendations based on your posture, condition, and treatment goals. You’ll never be left guessing what’s safe or helpful for your body. Our approach ensures that your movement habits are aligned with your healing process.
Get Stronger, Feel Better—One Step at a Time
You don’t need an intense gym session to support your chiropractic progress. These gentle, purposeful movements fit into any schedule and help your body build strength, resilience, and balance.
If you’re looking for expert guidance and a plan tailored to your body, we’re here to help. Schedule a visit at Meyer Chiropractic in Southlake today, and let’s get you moving toward lasting relief and better alignment—inside and out.
