The Best At-Home Stretches & Mobility Routine (Chiropractor-Approved)

Los Angeles life mixes long commutes, screen time, and weekend warrior bursts—perfect ingredients for tight hips, stiff necks, and grumpy low backs. Here’s a safe, chiropractor-approved routine I’ve refined over thousands of patient plans. It’s equipment-light, posture-focused, and scalable to five, ten, or fifteen minutes. Always move within comfort; if anything hurts (sharp, shooting, numbness), stop and get evaluated.

Guiding Principles (Why This Works)

• Consistency beats intensity: 5–10 minutes daily often outperforms a 60-minute hero session once a week.
• Mobilize, then stabilize: Free the motion, then teach your body to control it.
• Posture is a behavior: Tiny daily cues outcompete once-a-month corrections.

Five-Minute Reset (On Busy Days)

1. Box Breathing, 4 cycles (1 min): Inhale 4, hold 4, exhale 4, hold 4. Calms the system and reduces guarding.
2. Chin Tucks (1 min): Sit tall, glide chin straight back as if making a “double chin.” 10 slow reps.
3. Thoracic Extension over Chair Back (1 min): Hands behind head, gently lean upper back over chair top. 8–10 smooth reps.
4. Hip Flexor Lunge Stretch (1.5 min): Half-kneel, tuck tailbone slightly, lean forward until you feel front-of-hip stretch. 30–40 seconds each side.
5. Hamstring Doorway Stretch (0.5 min): Lie near doorjamb, one leg up against frame. 20–30 seconds each side.

Ten- to Fifteen-Minute Builder (For Better, Lasting Change)

1. Cat–Cow (2 min): 10–12 slow cycles; focus on segmental motion.
2. Thread the Needle (2 min): On hands/knees, slide right arm under chest, reach left hand forward; switch sides.
3. 90/90 Hip Transitions (2 min): Sit with both knees at 90°, rotate through hips without lifting feet; slow and controlled.
4. Glute Bridge with Pause (2 min): 2 sets of 8–10, 2-second hold at the top; ribs down, abs lightly engaged.
5. Dead Bug (2 min): Opposite arm/leg reach, keep low back gently braced; 8–10 reps each side.
6. Wall Angels (2–3 min): Back to wall, ribs down, slide arms overhead while keeping contact; 6–8 reps.

Micro-Habits for LA Life

• Commute cue: Red lights = chin tuck + slow neck rotations.
• Desk timer: 25-minute work blocks → 60-second stand, breathe, shoulder rolls.
• Phone rule: Eye level. If your elbows aren’t heavy against your ribs, you’re probably craning down.

Who Should Modify or Skip

If you’re pregnant, have osteoporosis, recent surgery, or active radicular symptoms (shooting pain, numbness, weakness), get personalized guidance first. Gentle breathwork and supported positions are usually safe, but individualization matters.