Stretch & Exercise Guide
Explore guided stretches and exercises for every part of the body. Click a region on the interactive body map, search by name or condition, and filter to find exactly what you need.
A gentle reminder: These exercises are educational and general. Always move within a comfortable, pain-free range. If you are unsure whether an exercise is right for you, ask your chiropractor at your next visit.
Showing 14 of 14 exercises
Cat-Cow Stretch
A gentle, flowing spinal mobility exercise that alternates between arching and rounding the back to ease stiffness and warm up the spine.
Bird Dog
A core-stability exercise that trains the muscles supporting your spine by extending opposite arm and leg while keeping the torso still.
Child's Pose
A restful, restorative stretch that gently lengthens the lower back and hips while encouraging slow, calming breathing.
Piriformis Stretch
A targeted stretch for the deep glute muscles that can contribute to hip and sciatic-type discomfort when tight.
Thoracic Rotation
An open-book rotation that restores rotational mobility to the mid-back, often stiff from long hours of sitting.
Hip Flexor Stretch
A kneeling stretch that lengthens the hip flexors, which often shorten from prolonged sitting and can pull on the lower back.
Hamstring Stretch
A gentle supine hamstring stretch that improves flexibility in the back of the thigh while protecting the lower back.
Chin Tucks
A simple posture exercise that strengthens the deep neck muscles and counteracts the forward-head position from screens and desks.
Wall Angels
A shoulder and upper-back mobility drill performed against a wall that trains better posture and overhead movement.
Glute Bridge
A foundational strengthening exercise for the glutes and posterior chain that supports the lower back and hips.
Standing Calf Stretch
A wall-supported stretch for the calves and ankles that supports comfortable walking and healthy ankle mobility.
Wrist Flexor Stretch
A gentle stretch for the forearms and wrists, helpful for those who type, lift, or work with their hands for long periods.
Single-Leg Balance
A foundational balance exercise that builds ankle, hip, and core stability — especially valuable for staying steady and confident as we age.
Doorway Chest Stretch
A simple standing stretch using a doorway to open the chest and front of the shoulders, countering a rounded, hunched posture.