Dr. Mirandola's 5 Favorite Spinal Exercises to Do at Home
Your adjustments do their best work when you support them between visits. In this video, Dr. Robert Mirandola of The Foundation Chiropractic walks through the five spinal exercises he returns to again and again. They’re simple and need little or no equipment. Most take less than a minute, so they fit easily into your day.
Watch the video to see the correct form for each one, then use the guide below as a quick reminder.
1. Superman 4-Point Hold
Dr. Mirandola calls this his favorite exercise of all time. It works the muscles that pull your shoulder blades together and help you hold your chest upright.
Lie face down on the floor. Lift your chest and chin, then move through four arm positions. Hold each one for about 15 seconds:
- Arms straight out in front, thumbs pointing at the ceiling.
- Elbows dropped down, chest still lifted, thumbs up.
- Elbows in at your sides at about a 45° angle, thumbs up.
- Arms straight out to the sides like a bird.
In every position, squeeze your shoulder blades together and keep your chest lifted.
2. Prayer (Kneeling) Stretch
Dr. Mirandola says this stretch “should feel fantastic.” It opens the shoulders and the thoracic spine, which is your mid and upper back.
Kneel in front of a chair and rest your elbows on the seat with your palms pressed together. Sit your hips back toward your heels and let your chest sink toward the floor. Hold for 10 to 30 seconds while your shoulders open and your mid-back relaxes.
Variation: Hold the back of the chair instead. Keep your chest up and sink through your mid-back to get a long stretch.
3. Extension Rotations
Dr. Mirandola uses this one himself and reminds patients about it at almost every visit.
Sit or stand with your arms out in front of you. Sweep your right hand up and back over your right shoulder, and follow it with your eyes. Hold for a slow two-count, then return to center. Repeat on the left side. Alternate sides for a few rounds.
He says this one is “more of a brain-strengthening exercise than it is a spine-strengthening exercise.” It trains your eyes and body to move together, and he calls it “significantly important.”
4. Arms Overhead
Sit or stand tall with your shoulders pulled back and your palms facing out. Raise your arms all the way overhead with your elbows locked straight. Hold at the top, then lower slowly. Repeat.
Don’t worry if one side feels tighter than the other. In the video, Dr. Mirandola points out that his left side is harder too.
5. Shoulder Stretcher
Dr. Mirandola has taught this stretch before and says it’s “equally as important today as it was then.” You’ll need a broomstick, a paint stick, or anything long and straight.
Hold the stick with both hands and raise it overhead with your elbows locked. Keep your back straight and your head tall. Then bring the stick back as far as it will comfortably go, without letting your elbows bend. When you reach your stopping point, hold it there and breathe slowly through the stretch.
Make These Spinal Exercises Part of Your Routine
Doing these regularly helps you keep the progress you make in the office. If you’re not sure how an exercise should feel, or one of them causes pain, stop and ask us at your next visit. We’re always happy to check your form.
Ready to schedule your next adjustment? Book a visit at The Foundation Chiropractic in Wellesley or Worcester, MA.
This content is for general education only. Check with your chiropractor or healthcare provider before starting a new exercise routine, especially if you have an injury or pain.