Top 3 Warm Up Exercises Beneficial for Spine Care

Athletes understand the importance of warming up. A thorough warm up is very important in preventing injury. It helps to maintain healthy muscles and joints by preparing them for activity that is more rigorous. This is especially important for your spine. When working out, your spine will be subjected to mild to intense strain. For example, running, lunges and certain lifts cause the spine to rotate and bend. Squats, crunches and deadlifts, by comparison, cause the spine to flex. By warming up the muscles around the spine, you are better preparing to handle these dynamic strains.

  • Child’s Pose:

Child’s pose will stretch your back, hips and thighs. It is an active resting pose and can quickly help reduce stress on the spine. With your arms outstretched and hands above your head, spread your knees apart and lower your chest to the floor. Breath into this stretch and allow your core to relax and increase the stretch.


  • Downward-Facing Dog:

Downward-facing dog focuses on the shoulders and upper back. This reduces tension and helps to lengthen the spine to increase flexibility. Begin this warm up on all fours. (From child’s pose, slide your hands beneath your shoulders as you raise your body.) Lifting your knees, raise your hips until your body is in an upside-down V. Support your body with the balls of your feet and your hands. Breathe in and out as you continue to hold this position.


  • Cat/Cow:

Cat/Cow pose warms up the core, shoulders and back. It uses dynamic motion to increase the stretch and prepare the muscles for increased flexibility. This warm up begins on all fours, with hands directly beneath shoulders and knees below the hips. (From downward-facing dog, return to the start position.) As you inhale, drop your stomach downward. This will cause your shoulders to raise. As you exhale, arch your back. Your shoulders will round automatically to support this. The slower your breathing, the more deeply you will feel this stretch.
Injuries are not always preventable. Warm ups do not mean you are impervious. Runners knee, golf elbow pulled muscles and sprains can require more intense treatment. Chiropractic care can help.


Proper warm up exercises can help prevent injuries and prepare your spine and muscles for rigorous activity. For athletes, this is extremely important. However, warm ups alone cannot prevent all injuries. When this fails, a chiropractor may be able to help you quickly recover and return to your sport. Stretching and warm ups may not prevent a chronic issue from becoming a serious injury. If you are located in the Longview, WA area, please visit our website for more information about how chiropractic care can help with your recovery.