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Grown Ups

Preventative Spine Care for Grown Ups


Treatments vary, but for preventative care, patients typically visit our Chiropractor once a month or so to maintain spine integrity. However, some patients come just a couple times a year, while others visit more frequently if they require additional care. During your initial assessment we will be able to educate you on practical lifestyle modifications and preventative programs that will improve the strength of your spine. Typically, the maintenance programs consist of exercises and diet modifications that can be performed at home. Exercises such as low-impact aerobics, such as walking and bicycling give the spine and neck a nice workout that’s not too harsh on your body. In addition, performing light weight training or yoga, increasing your water in-take, and improving other aspects of nutritional health will help keep the bones strong and healthy.



You can expect the chiropractor to have a comprehensive consultation to discuss your health and spine condition. Your chiropractor may also recommend some exercises and lifestyle modification to assist in routine care of your spine and overall health. Preventative care is all about taking routine action to maintain a healthy spine. Once a month visits is all it takes to loosen up any tension and minor misalignment in the spine and neck. This kind of care is truly at the discretion of the patient, but has low risk and high reward for what it can do for your body. For more information on your first appointment, go to "your first visit" page under the chiropractic tab.

List of common exercises:

  • Walking

  • Swimming

  • Stair stepper

  • Core exercises

  • Yoga



Practical tips to maintain a healthy spine:

  • Incorporate daily exercise

  • Stretch on a daily basis or as needed

  • Maintain proper posture

  • Lift with your core, not your back

  • Adhere to a healthy diet

  • Drink plenty of water

  • Visit your Chiropractor on a routine basis to get a spinal "health check"

  • Treat yourself to a chiropractic adjustment or therapeutic massage when feeling soreness, aches, and pains


Core Stabilization 


The core is made up of over 30 muscles and supports the center of our body, which stabilizes our movements. The core specifically makes up the muscles around the belly, and the mid and lower back. Core stabilization is the official term given in strengthening the core muscles. Many people fixate their core workouts solely on their abs because they believe the abs are the most important part of the core. However, this is a misconception. Overworking the abs by doing endless crunches can jeopardize the health of the spine. The core muscles support the spine and should not be over-exercised. Strengthening the core through various low-impact exercises upholds the integrity of the spine. At Round Rock Health and Wellness, we have trained Chiropractors, who can assist you and teach and show you how to keep your core strong.



Core stabilization consists of various manual techniques performed by the chiropractor and low-impact exercises that strengthen the core. Since core muscles support the spine, lumbar exercises and programs are commonly used to reinforce the core. Dr. Blair can discuss core stabilization programs that Round Rock Health and Wellness offers for its patients. He may also prescribe some physical activity that can be performed at home. Understanding how to perform lumbar exercises is essential in optimizing their benefits for your body. Our facility prides itself in instructing patients and guiding them through exercises that strengthen their health.



You can expect to have a face-to-face consultation before you receive treatment. Chiropractic care for the core will often include adjustments to the spine. These adjustments are a combination of manual and instrument assisted maneuvers. Core stabilization programs may include exercise ball therapy and yoga. These kinds of exercises make the core stronger and reinforce the spine. When these moves are performed on a weekly basis, you can expect to have better posture, less pain in your lower back and more flexibility.

Common exercises for core stabilization:

  • Quadriceps stretch

  • Supine spinal twist

  • Hip flexor stretch

  • Side bridge

  • Hamstring stretch

  • Bird dog exercise

  • Glute stretch

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