If you’re like most Americans, you suffer from frequent aches and pains in your neck, shoulders, legs, and back. This discomfort is usually the result of injury, over-exertion, bad posture, or staying seated in front of a computer for long periods of time. While many people turn to painkillers as their sole source of relief, there are better options available. There are a myriad of corrective exercises that can relieve pain and relax your muscles. Thankfully, Dr. Cutitta and Dr. Wrye at Cutitta Chiropractic in Pittsburgh, Millvale, and Etna, PA are here to help!
Corrective Exercises for Problem Areas
In order to rid yourself of pain and return to your normal physical activities, you may need to introduce a few corrective exercises into your daily routine. Thankfully, there are a number of corrective exercises that you can practice to minimize pain and discomfort. So, let’s take a look at a few of the easiest and most effective corrective exercises for problematic areas:
Corrective Exercises for the Upper Back
Place two tennis balls on the floor, and lie face up, positioning the tennis balls on either side of your spine. You can use a pillow to support your head and prevent any neck pain. Once the tennis balls are positioned at the mid-to-upper back, begin rolling the balls around until you feel pain points. Let the tennis balls apply pressure to these pain points for about 30 seconds before repeating the process.
Corrective Exercises for the Torso
Lie flat on your back with your arms completely extended to each side. Your knees should be bent, with your feet planted firmly on the floor. Now, slowly bring your knees toward your chest, and then rotate your hips to each side, while still keeping your arms and back flat against the floor.
Corrective Exercises for the Lower Back
Lie face down on the floor (or bed if it is more comfortable). Then, slowly use your hands to push downward, lifting your shoulders up, while still keeping your legs and hips flat against the floor. Maintain this position for about 30 seconds before returning to a prone position. Repeat this process several times to help stretch out the middle and lower back muscles.
Corrective Exercises for the Thighs
Place a foam roller on the floor, position yourself sideways on top of the roller, so that it can roll up and down the length of your thigh. Continue rolling until you find a pain point, and allow your body weight to apply pressure to the point for about 30 seconds before continuing the process.
Dr. Cutitta and Dr. Wrye Can Help you with Corrective Exercises
Would you like to learn about more corrective exercises for the whole body? If you live in Pittsburgh, Millvale, Etna, or Homestead, PA, the experts at Cutitta Chiropractic are here to help. For more information, contact Dr. Cutitta and Dr. Wrye today! You can call us at 412-325-4100 for our Lawrenceville location or 412-235-7103 for our Greenfield office.