Can I exercise after my adjustment?
One of the commonly asked questions I hear as people undertake and progress through their chiropractic care is: “Can I exercise after my adjustment?”
What an awesome question!
The short answer is yes – but with some important guidelines, especially early in your care.
Chatswood Chiropractor Recommendation to this commonly asked question:
Immediately after your adjustment we HIGHLY recommend that you go for a walk PRIOR to sitting down. The simple act of walking introduces movement to your spine, firing off the nerve receptors to your brain and resetting brain pathways. Ligaments, tendons and muscles start to work differently than when you walked into the practice. They will move in a new, improved range. This simple action of walking allows your body to take the information given to your body in the adjustment and make significant change.
One note. As you walk, do not look down at your phone. Stand tall, as if you are on the red carpet for a premier event. Hold this strong posture for at least 30 minutes after your adjustment. Your body will thank you for it.
After your adjustment, we encourage light to moderate activity such as:
- Walking or light jogging
- Cardio exercises (cycling, swimming, elliptical)
- Functional movements and stretching
- Yoga or mobility work
What to avoid immediately after:
Avoid heavy weightlifting or high-intensity resistance training right after your adjustment. It’s generally recommended to wait approximately 30 minutes to a few hours before performing vigorous exercises, as your joints need time to stabilize and your muscles need to adapt to the changes being made after being adjustment.
Why does this matter?
Think of it this way: we’ve just optimized your joint mechanics and nervous system function. Light movement helps reinforce these changes, while heavy loading too soon may work against the adjustment as your body integrates the treatment.
Bottom line:
Listen to your body, stay active with appropriate exercise, and save the heavy lifting for a few hours after your adjustment or for your non-adjustment days.
Questions? We’re always here to help you get the most out of your care!
references:
- Bronfort G, et al. “Spinal manipulation and exercise for chronic neck pain.” Spine 2001;26(7):788-97.
- Evans RL, et al. “Spinal manipulation and exercise for low back pain in adolescents: a randomized trial.” Pain 2018
