Join us for our Free Weekly Workshops
We love supporting your journey to vibrant health, and that’s why we offer two powerful wellness workshops every week, completely free to our community.
Fast Track 2 Wellness
Mondays at 5:30 pm, New Hope Chiropractic, Gibsons
Jumpstart your week with simple, effective strategies for better posture, energy, and everyday vitality.
A Better whey to Brain Health Workshop
Discover how nutrition, movement and mindset work together to support mental clarity, focus, and long-term brain health.
Join us on Mondays at 5:30 pm for this FREE workshop at Coast Chiropractic, Sechelt.
From Relief to Results: 7 Exercises That Support Long-Term Healing
Can’t make it to a workshop? We’ve got your back – with 7 easy mobility exercises to support better posture, joint health, and daily movement from the comfort of your home.
1. Spinal Wave Stretch
Begin on all fours with a neutral spine. Slowly alternate between arching your back (Cat) and lowering your belly toward the floor (Cow) as you take deep breaths. Do 10–15 slow reps, focusing on smooth, controlled movements. This stretch helps improve spinal flexibility and makes it easier to maintain proper alignment.
2. Hip Lift Activation
Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips, engaging your glutes and core. Hold the position for about 5 seconds, then lower back down slowly. This movement strengthens your lower back and core, both of which are crucial for supporting chiropractic adjustments.
3. Posture Wall Slides
Stand with your back against a wall and your feet a few inches forward. Press your arms against the wall in a “goal post” shape, then slowly slide them up and down. Aim for 2–3 sets of 10 reps. This exercise helps improve posture and reinforces adjustments in your upper back.
4. Single-Leg Hug Stretch
Lie on your back and gently pull one knee toward your chest, holding the stretch for 20–30 seconds. Switch legs and repeat three times on each side. This stretch helps release tension in the lower back and keeps your hips mobile.
5. Open Book Rotation
Lie on your side with bent knees and arms extended in front of you. Slowly rotate your top arm across your body while following it with your eyes. This movement promotes mid-back mobility and helps prevent stiffness between adjustments.
6. Grounded Reach Pose
Kneel on the floor and sit back onto your heels while reaching your arms forward. Hold the position for 1–2 minutes, taking deep, calming breaths. This stretch is excellent for decompressing the spine and encouraging relaxation.
7. Core Tilt Reset
Lie on your back with your knees bent and feet flat. Gently tilt your pelvis to press your lower back into the floor, then release. This simple movement strengthens your core and helps maintain pelvic alignment.
Why This Works
Chiropractic adjustments help restore alignment. These movements help maintain it.
When you strengthen your core, improve flexibility, and stay active, your body is better equipped to hold its corrections and adapt to daily stress.
By combining chiropractic care with consistent, purposeful movement, you can create a strong foundation for long-term spinal health—and feel better doing it.
Tips for Safe, Effective Movement
•Start slow. Focus on quality, not quantity.
•Use proper form. If something feels off, stop and ask us first.
•Stay consistent. A little movement every day adds up.
•Talk to us. We’ll help you tailor movements to your unique care plan.
Want guidance on which movements are best for your care plan?
Join us in person for our workshop’s on Mondays 5:30 pm at our Sechelt, or Gibsons locations.
By combining chiropractic care with consistent, purposeful movement, you can create a strong foundation for long-term spinal health—and feel better doing it.
