Subluxation? What’s that? A subluxation is a condition in which a spinal segment is out of alignment with the adjacent segment. Nerves, which branch off of the spinal cord, no longer properly work. Is it bad if the nerves don’t work? Yes. It is bad because the nerves control the body, so the body will not properly function. No time to exercise? No worries. Spinal exercises are not time-consuming. Do them at home while watching TV. Now, on to the exercises. Ask your chiropractor before performing any of the following.

Let’s start with the cervical or neck spine, and let’s kick it off with a quiz. True or False? The cervical spine should not have any curve, so that it can support the weight of the head. The answer: False. The cervical spine should be curved from front to back, not side to side, in the shape of a banana. Without a cervical curve, the weight of the head is too heavy for the spine to support, heavy like a bowling ball, and the cervical spine becomes compressed.

Cervical Exercise Number 1: Hand resistance. Resist the following motions with counter-pressure from the hand. Do it slowly and repeat 10 to 15 times. 1. Flexion – tilt your head forward. 2. Extension – tilt your head backward. 3. Lateral (side) – bend to the right. 4. Lateral (side) – bend to the left. Cervical Exercise Number 2: Lay on a pillow. That’s right. You get to lay down while exercising. This reinforces the cervical curve. Lay on your back with a cervical pillow or rolled up sweatshirt under your neck. Do this 10 minutes a night.

Next, the thoracic (mid-back) spine. The number of thoracic vertebrae is: a) 5; b) 7; c) 12; or d) 20? The Answer: 12. The thoracic spine has 12 vertebrae. Thoracic Exercise Number 1: Chest raise. Lie on stomach on soft flooring preferably. Pinch shoulders back and slowly raise chest and neck off of the floor. Look downward. Use back muscles to keep yourself steady. Hold and slowly lower. Phew! Getting stronger everyday.

Here’s another exercise for the thoracic, the thoracic twist. Flexibility is as important as strength. For this one, lie on your back with your knees bent and feet flat on the floor. Let both knees fall over to the right. Extend arms outward and turn head left. Feel the stretch. Repeat on the other side. Last, but not least, the lumbar (low back) spine, comprised of the bottom 5 vertebrae.

True or False? Pain and numbness down the leg, also called sciatica is not caused by the leg. It’s caused by the low back. The answer: True. Sciatic leg pain is caused by a problem in the lumbar spine because that is where the nerve comes from. Lumbar exercises. Let’s get to the core. The muscles of the abdomen and the back help to hold the lumbars in place. Number 1. Lie on your back. 2. Take a deep breath in. 3. Upon exhaling, slowly contract your stomach muscles and hold for 10 seconds. Feel the burn.

Can chiropractic tune-ups alone without spinal exercises still help? Yes, but why not get better results? Chiropractic adjustments plus spinal exercises are the winning combination, and remember, they’re easy. Do you have a friend or loved one who wants their spine to stay balanced for a longer time? As your chiropractor for your copy of spinal exercise information to pass along so that your loved one can finally find relief and live the life they always imagined. You can help someone’s life. What could feel better than that? “A man’s health can be judged by which he takes two at a time: pills or stairs.” Joan Welsh.