woman stretching armFeeling sore or tight? During quarantine, you might have increased physical activity or become more sedentary while working from home. Whether you’ve overused muscles or experienced inactivity, both instances can lead to nagging aches and pains.

Regular chiropractic treatment can help release unwanted tension, while improving your flexibility. Adding stretches to your morning routine or daily workout is an easy way to care for your muscles. Here are 5 moves you can try at home.

1. Butterfly Stretch

This stretch is for the hips and back. While sitting on the floor, bring the bottom of your feet together and keep your knees down.

Hold your ankles for balance and try to push your knees as far to the floor as you can. Everyone’s level of flexibility is different, so only go as far as you feel comfortable.

2. Knees to Chest Stretch

Lie down on your back and interlock your fingers around your knee. With your neck relaxed and head on the ground, bring the knee as close to your chest as you can.

This move will stretch the hips, lower back and hamstrings. Make sure to repeat the motion on your other leg.

3. Standing Hamstring Stretch

This is a great stretch to do in the morning. While standing, bend down as far as you can towards the floor and grab the back of your legs. If you are more flexible, try to touch your hands to the ground.

To avoid lightheadedness, make sure to come back up slowly from the bent-over position. This stretch will target your neck, back, hamstrings, calves and glutes.

4. Triceps Stretch

Whether sitting or standing, get into a position that is comfortable. Raise your arms above your head and reach your fingertips down one at a time to touch the top of your back.

With your other arm, slowly pull your elbow towards you. This is a great upper body stretch for your neck, shoulders and triceps.

5. Forward Lunge

Lunges are a great warm-up before exercising. Start with your feet together, then take a large step forward with one leg. Bend both knees until they are at a 90-degree angle. Repeat this stretch with the other leg forward to warm up your hips and quads.
 
As you continue these stretches, you may notice your body becoming looser and more flexible over time. If you have any questions about chiropractic adjustments and other pain relief techniques, contact The Chiropractic Health Center of Glastonbury today!

"Great experience! Our whole family goes and we have referred other family members. Dr. Wade is awesome, he listens and wants what is best for his clients."
Kayla B.
"I'm a very active individual and lower back pain was getting in the way of activities I love. While my back is still a work in progress, the time spent with Dr. D has been well worth it. I just ran 2 marathons in 2 weeks and these sessions helped me run these races with no back pain."
Matt from mission FITNESS
"Dr. D has been providing an integrative approach to the health and well being of my family for over 25 years. He is not only a highly skilled practitioner, but is a compassionate and caring person, not only to his patients but to the community.
Susan K.
"I started my chiropractic journey a few weeks before having my 3rd baby. They were amazing, patient and gentle during the pregnancy. They weren't pushy when I took my time, post pregnancy, to come back. They were amazing with my schedule and did everything to work with me. I felt so comfortable with them that I brought my new born baby and my 3 year old in to get adjusted!"
Candace L.
"Dr. D has to be one the most caring and supportive individuals I have ever met, I consider him a friend. Doc has taken care of me, my family, and a group of my friends. I will always recommend chiropractic care as a needed practice to maintain a healthy body and will only recommend Dr. Patrick DeFrancesco and the Chiropractor Health Center of Glastonbury to anyone I come across who is in need."
Christopher B.
"The administrative staff and practitioners are all friendly, capable, efficient, and very responsive. In addition, Dr. Keith Wade is knowledgeable, passionate about his craft, patient and thorough in answering questions. As a direct result of all that, my low back, ankles an knees feel much better, I am in less pain, and I am less afraid that my back will keep hurting or "going out." I am very grateful."
Malinda B.
"Dr. D has been providing an integrative approach to the health and well being of my family for over 25 years. He is not only a highly skilled practitioner, but is a compassionate and caring person, not only to his patients but to the community.
Susan K.
"Such a great experience in understanding and learning how to treat my chronic pain! The office staff is wonderful, informative and empathetic! Dr. D is also invested in making you to your best self! They found a convert here!"
Debby D.
"At my first appointment, I couldn’t stand up straight. I am now able to go back to my regular exercise routine. The staff is very knowledgeable, very friendly and organized. I have never had to wait more than a few minutes for my appointment, even when the office is very busy."
Amanda B.
"The staff at Chiropractic Health Center of Glastonbury is wonderful. They take time to get to know you, personally. They all always have a smile to greet you with and are genuinely concerned for your comfort and well being. Dr DeFrancesco truly wants to make sure you understand your issues with your body and he takes time to explain what those are."
Daniela P.
"They are not only extremely professional and helpful but genuinely care about your well being! In addition, the group is very supportive of the community. I love that they partnered with We Are the Children to donate thousands of dollars worth of toys.
Jocelyn D.
"This is an outstanding office focused on not just relieving discomfort, but promoting optimal health. I look forward to my maintenance visits to keep my neurological system in tuned up condition."
Ellen P.
When I first came, I was out of alignment and had joint soreness but through my continual sessions, my overall health has improved 100%. I want to thank all the staff for their support and education."
Benjamin I.
"There is no better place than Chiropractic Health Center, from the moment you step into the office, you are welcomed with a smile and they even manage to remember every patients name. They put a lot of emphasis on your care, you start feeling better with every visit. I would recommend this practice over any other possible treatment/office in the state."
Carlos V.
"I started my chiropractic journey a few weeks before having my 3rd baby. They were amazing, patient and gentle during the pregnancy. They weren't pushy when I took my time, post pregnancy, to come back. They were amazing with my schedule and did everything to work with me. I felt so comfortable with them that I brought my new born baby and my 3 year old in to get adjusted!"
Candace L.
"The administrative staff and practitioners are all friendly, capable, efficient, and very responsive. In addition, Dr. Keith Wade is knowledgeable, passionate about his craft, patient and thorough in answering questions. As a direct result of all that, my low back, ankles an knees feel much better, I am in less pain, and I am less afraid that my back will keep hurting or "going out." I am very grateful."
Malinda B.
"This is an outstanding office focused on not just relieving discomfort, but promoting optimal health. I look forward to my maintenance visits to keep my neurological system in tuned up condition."
Ellen P.
"I love Dr. D and his great staff. I have been going to him for about 16 years and I would gladly recommend him to anyone looking for a chiropractor. He has helped me immeasurably."
Lelaneia D.
"Our family has been clients since 1994 and since 2005, we have been one of his long distance clients moving to New Hampshire! We have continued with monthly adjustments as he is truly The Best of The Best!"
Skip G.
"I strained my lower back a month prior to an Ironman race. I was unable to sleep, walk or sit, never mind continue training as planned. The entire office staff is beyond kind, caring, professional and runs extremely smooth. I was explained every step and procedure, along with a patient education class that really helped me understand what was wrong with my back and steps to fix it. Dr Wade was able to get me sleeping, walking and able to compete in my triathlon. 5 stars for many reasons and would highly recommend."
Dylan H.
When I first came, I was out of alignment and had joint soreness but through my continual sessions, my overall health has improved 100%. I want to thank all the staff for their support and education."
Benjamin I.
"At my first appointment, I couldn’t stand up straight. I am now able to go back to my regular exercise routine. The staff is very knowledgeable, very friendly and organized. I have never had to wait more than a few minutes for my appointment, even when the office is very busy."
Amanda B.
"I have been going to the Chiropractic Health Center of Glastonbury for years. Dr. D. keeps me walking and moving so I can work and enjoy my grandchildren. The staff in the office are great. They are like a second family to me. I know I can call and they will always fit me in if I have to have an adjustment."
Catherine K.
"Dr. D has to be one the most caring and supportive individuals I have ever met, I consider him a friend. Doc has taken care of me, my family, and a group of my friends. I will always recommend chiropractic care as a needed practice to maintain a healthy body and will only recommend Dr. Patrick DeFrancesco and the Chiropractor Health Center of Glastonbury to anyone I come across who is in need."
Christopher B.
"I'm a very active individual and lower back pain was getting in the way of activities I love. While my back is still a work in progress, the time spent with Dr. D has been well worth it. I just ran 2 marathons in 2 weeks and these sessions helped me run these races with no back pain."
Matt from mission FITNESS
"I strained my lower back a month prior to an Ironman race. I was unable to sleep, walk or sit, never mind continue training as planned. The entire office staff is beyond kind, caring, professional and runs extremely smooth. I was explained every step and procedure, along with a patient education class that really helped me understand what was wrong with my back and steps to fix it. Dr Wade was able to get me sleeping, walking and able to compete in my triathlon. 5 stars for many reasons and would highly recommend."
Dylan H.
"My whole family goes to Chiropractic Health Center of Glastonbury. My other half has been getting adjustments for years and he has been the driving force for the family to get checked out. He says since he has been coming here, if his back has any issues or is out, it seems to get better much faster than ever before. If you've had any problems with your back, you'll know that speaks volumes. We trust this group!"
Maggie P.
"Best Chiropractic center in the State. I went to three chiropractors and none of them got my lower back back into place. I went to see Dr. D. and he snapped me back to normal in the first visit. Look no further. This place is the pinnacle of Chiropractic."
Joseph B.
"I love Dr. D and his great staff. I have been going to him for about 16 years and I would gladly recommend him to anyone looking for a chiropractor. He has helped me immeasurably."
Lelaneia D.
"At my first appointment, I couldn’t stand up straight. I am now able to go back to my regular exercise routine. The staff is very knowledgeable, very friendly and organized. I have never had to wait more than a few minutes for my appointment, even when the office is very busy."
Amanda B.
"The staff at Chiropractic Health Center of Glastonbury is wonderful. They take time to get to know you, personally. They all always have a smile to greet you with and are genuinely concerned for your comfort and well being. Dr DeFrancesco truly wants to make sure you understand your issues with your body and he takes time to explain what those are."
Daniela P.
"Our family has been clients since 1994 and since 2005, we have been one of his long distance clients moving to New Hampshire! We have continued with monthly adjustments as he is truly The Best of The Best!"
Skip G.
"This is an outstanding office focused on not just relieving discomfort, but promoting optimal health. I look forward to my maintenance visits to keep my neurological system in tuned up condition."
Ellen P.
"I started adjustments for neck, back, and tailbone pain and at the end of the 10 weeks the pain was completely gone. Dr. Wade is kind, funny, and very good at what he does. He brings positive energy into the office every single day and is in a good mood 100% of the time."
Cassandra K.
"I strained my lower back a month prior to an Ironman race. I was unable to sleep, walk or sit, never mind continue training as planned. The entire office staff is beyond kind, caring, professional and runs extremely smooth. I was explained every step and procedure, along with a patient education class that really helped me understand what was wrong with my back and steps to fix it. Dr Wade was able to get me sleeping, walking and able to compete in my triathlon. 5 stars for many reasons and would highly recommend."
Dylan H.
Schedule an Appointment




    First AppointmentScheduling an AppointmentOther

    X