Post-Adjustment Care: Best Exercise After Chiropractic Adjustment

Introduction

After a chiropractic adjustment, patients often feel immediate relief and improved mobility, but many wonder, “Is it okay to exercise now?” or “How soon can I get back to my routine?” 

At Crist Chiropractic, we believe that appropriate post-adjustment exercise can enhance recovery, support spinal health, and strengthen your body to prevent future discomfort. 

This article provides safe and effective guidelines for incorporating exercise into your post-adjustment care.

Should You Exercise After a Chiropractic Adjustment?

The answer lies in finding the right balance. 

Gentle, low-impact exercises like walking, stretching, or light yoga can complement your adjustment by keeping your body in motion without placing excessive strain on newly adjusted joints. 

Movement helps maintain the alignment achieved during your session, but it’s crucial to listen to your body and avoid high-intensity or high-impact activities right away.

When to Resume Exercise After a Chiropractic Adjustment

Knowing when to ease back into your exercise routine depends on factors like the severity of your initial condition, the type of adjustment, and your comfort level. 

Here are some general guidelines:

• Listen to Your Body: Mild soreness is normal, but pain indicates it’s time to rest or scale back.

• Start Slow: Begin with light, low-impact exercises within the first few days. Gradually increase intensity based on how your body responds.

• Consult Your Chiropractor: For a personalized plan, check in with your chiropractor. They can help guide your transition back to full exercise and suggest appropriate modifications.

Open communication ensures that your recovery aligns with your health goals, allowing you to exercise confidently and safely.

Best Exercises to Perform After a Chiropractic Adjustment

Starting with gentle, low-impact exercises can keep your recovery on track. In the first day or two after your adjustment, focus on these simple, beneficial movements:

• Walking: One of the best low-impact exercises, walking promotes circulation without stressing the spine. A short, relaxed walk can keep your joints limber and ease tension.

• Stretching: Gentle neck, back, and shoulder stretching can help maintain flexibility. Try side bends, seated twists, or cat-cow stretches to keep your spine mobile.

• Yoga: Poses like Child’s Pose, Cat-Cow, and Bridge gently engage your core and improve spinal alignment, making them ideal for post-adjustment. Start with basic, slow poses that don’t strain the adjusted area.

• After a few days, once you feel comfortable, consider gradually introducing more resistance-based exercises or light strength training to build stability around the adjusted areas.

Exercises to Avoid After a Chiropractic Adjustment

While movement is beneficial, some types of exercise can work against the healing process in the immediate aftermath of an adjustment:

• High-Impact Exercises: Running, heavy lifting, or jumping can jar your newly adjusted joints and disrupt alignment.

• Heavy Resistance or Intense Core Workouts: Movements involving intense twisting, bending, or pressure on the spine (like crunches or weighted squats) can strain sensitive areas.

• Contact Sports: Avoid sports where sudden impacts are likely, such as basketball or football, as they can increase the risk of re-injury.

If you’re keen on exercise, consider modifications. For instance, take a brisk walk or swim instead of jogging to maintain cardiovascular fitness without straining adjusted joints.

Conclusion

Exercising after a chiropractic adjustment is a great way to enhance recovery and protect your investment in your health. 

By starting with gentle exercises, being mindful of what to avoid, and pacing your return to fitness, you can maximize the benefits of your adjustment. 

At Crist Chiropractic, we’re here to support you at every step of your post-adjustment journey, ensuring that your body stays strong, balanced, and pain-free.

We don’t just relieve pain; we address the root causes, helping restore alignment, improve joint mobility, and prevent future discomfort. 

With our personalized approach, you can feel confident that every step of your recovery is supported, setting you on the path to lasting wellness and a healthier, more active life.

Contact Crist Chiropractic for expert guidance and tailored exercise plans to make the most of your chiropractic care.

FAQs

1. Is ice or heat better after a chiropractic adjustment?

Ice is typically better for immediate pain relief and inflammation, while heat can help relax muscles.

2. Is it best to rest after a chiropractor?

A short rest period is fine, but light, gentle movement like walking often promotes recovery.

3. Is it good to walk after a chiropractic adjustment?

Yes! Walking is one of the best activities to support circulation and keep joints mobile post-adjustment.

4. How long does it take for a chiropractic adjustment to settle?

Adjustments typically settle within 24-48 hours, though everyone’s body is different.

5. Can I work out after a chiropractic adjustment?

It’s best to stick to light, low-impact exercises immediately after. Increase intensity gradually as your body adjusts.