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Spinal Flexibility

Home Exercises for Spine Health


Dr. Khoury has always recommended this program for patients to build strong muscles supporting the neck and back. It's perfect for prehab or injury prevention, and a good way to ease yourself into activity after an injury.

Do these exercises 3 times a week, 5 to 10 times each. If one of them causes you pain, then skip it -- and come let Dr. Khoury know so he can get you back in shape!

1. Lying on your back

Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Lie on your back, bend your knees, and place your hands on your thighs. Take a deep breath and relax.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Tighten your abdomen and buttocks, and press your low back flat onto the floor.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Turn both knees to one side, and turn your head to the opposite side.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Pull both knees to your chest.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Slowly raise your hips upwards. Make a straight line from your knees thru your torso to your shoulders. Squeeze your glutes and do not arch your low back.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Put your hands behind your neck, and tuck your chin into your neck. Tighten your abs and curl your upper body off the floor. Don't let your low back leave the floor!
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Lie on your back and bend one knee, placing that foot flat on the floor. Extend the opposite leg straight outwards. Take a deep breath and relax.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Pull the bent knee towards your chest, keeping the opposite leg straight and touching the floor.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Press your low back into the floor. Raise your straight leg into the air, keeping the knee straight, until both thighs are in line. Repeat the last three steps with the other leg.

2. Lying on your stomach

Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation On your stomach, raise one leg straight off the floor, keeping the knee straight.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Push your upper body into the air, with your forearms flat on the floor. Tuck your chin down into your neck, and keep your hips and abs flat against the floor.

3. On your hands & knees

Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Get your knees directly under your hips, and your hands directly under your shoulders. Keep your abdominal muscles firm, and keep your neck in a relaxed position with your ears in line with your shoulders.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Tuck your chin and drop your head down. Press your back upwards by tightening your abs and glutes.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Relax your stomach and glutes, and allow your back to sag downwards. Make sure your hips do not move backwards -- keep them directly over the knees
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation With your abs and low back neutral, stretch one arm out straight in front of you.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Extend one leg straight behind you, parallel with the floor. Repeat this step and the last one with the other arm and leg.

4. Upright, moving your neck

Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Drop your head forward slowly
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Slowly move your head backwards
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Slowly turn your head from side to side
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Slowly tilt your head from one side to the other, looking forwards.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Place your palms on your forehead. Press your head forwards, resisting the motion with your hands to build strength.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Clasp your hands behind your head, and press your head backwards against them.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Turn your head from side to side, resisting the motion with a hand placed on the side of your head.
Stretches suggested by Dr. Khoury of Cecil Chiropractic & Rehabilitation Tilt your head sideways, resisting the motion with your hand.