The Exercise & Stretch Library
The take-home half of care — the movements we actually prescribe, taught properly, with honest cautions.
Medically reviewed by Dr. Alan S. Bader, DC — Chiropractic Physician, Nevada License B-567 · About Dr. Bader · Last reviewed: July 2026
Before you try these: this library is educational, not a prescription. Movements that are right for one finding are wrong for another — stop any exercise that increases your pain, and if you have an injury, red-flag symptoms (see our when-to-seek-medical-care page), or a condition under treatment, get examined before self-treating. Ask us to tailor these at your visit — that’s the whole point of them.
Spine & Back
Cat-Cow
Gentle spinal mobility — the all-purpose warm-up for stiff backs.
How to do it →Child's Pose
A resting stretch that gently opens the low back and hips.
How to do it →Knee-to-Chest
Classic low-back decompression stretch — one leg at a time.
How to do it →Pelvic Tilt
Foundational low-back control — small motion, big teaching value.
How to do it →Bird Dog
Core stability without spine strain — the evidence-favorite back exercise.
How to do it →Glute Bridge
Wakes up the glutes so your low back can stop moonlighting.
How to do it →Neck & Posture
Chin Tuck
The tech-neck antidote — retrains resting head position.
How to do it →Upper Trapezius Stretch
Releases the shoulder-shrug muscles that stress parks at your neck.
How to do it →Doorway Chest Stretch
Opens the chest that desk posture spent all day closing.
How to do it →Thoracic Extension over a Chair
Mobilizes the stiffest, least-noticed region — the mid-back.
How to do it →Hips & Legs
Figure-4 Piriformis Stretch
Targets the deep hip muscle that imitates sciatica.
How to do it →Half-Kneeling Hip Flexor Stretch
Undoes the sitting-shortened hip front that tilts backs into trouble.
How to do it →Doorway Hamstring Stretch
Hamstring length without back strain — the lying version wins.
How to do it →Wall Calf Stretch
The heel-pain essential — plantar fascia's upstream landlord.
How to do it →Seated Sciatic Nerve Glide
Gentle nerve mobility for recovering sciatica — floss, don't stretch.
How to do it →In pain right now? Acute patients get priority scheduling. Call and tell us what’s going on — same-week appointments are usually available.
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