As more Singaporeans seek natural, non-invasive solutions for pain relief, posture correction, and overall well-being, people have increasingly turned to alternative forms of treatment like chiropractic. Singapore fortunately has quite a number of practitioners who specialise in chiropractic care.
While chiropractic adjustments can help realign the spine, reduce tension, and improve mobility, combining these treatments with targeted exercises can enhance and prolong their benefits. In this guide, we explore the best exercises to complement chiropractic care, specifically tailored to Singaporeans who experience common issues such as desk-related posture problems, sports injuries, and daily stress. Whether you are recovering from an injury, improving posture, or simply looking to maintain spinal health, these exercises can support your chiropractic journey.
Stretching for Spinal Mobility and Flexibility
Neck Stretch (for Office Workers)
Many Singaporeans spend long hours at desks, leading to tension in the neck and shoulders. A simple neck stretch can help relieve tightness and improve mobility.
- Sit or stand with your back straight.
- Gently tilt your head to one side, bringing your ear towards your shoulder.
- Hold for 20–30 seconds, then switch sides.
- Repeat 2–3 times on each side.
This stretch helps reduce stiffness caused by prolonged screen time and complements chiropractic adjustments for neck pain.
Cat-Cow Stretch (for Spinal Flexibility)
The cat-cow stretch improves spinal mobility and relieves tension in the back.
- Start on all fours, with hands under shoulders and knees under hips.
- Inhale and arch your back (cow pose), looking upwards.
- Exhale and round your spine (cat pose), tucking your chin towards your chest.
- Repeat for 10–15 reps.
This exercise is especially beneficial for those who experience lower back discomfort from prolonged sitting or standing.
Core Strengthening for Better Posture
Plank (for Core Stability and Back Support)
Strengthening the core is crucial for maintaining spinal alignment and preventing lower back pain. A strong core supports chiropractic adjustments and reduces the likelihood of recurring pain.
- Lie face down and lift yourself onto your forearms and toes.
- Keep your back straight and engage your core.
- Hold the position for 30–60 seconds.
- Repeat 2–3 times.
For Singaporeans who lead sedentary lifestyles or experience lower back pain, planks can significantly improve core strength and support spinal health.
Dead Bug Exercise (for Lower Back and Pelvic Stability)
This exercise improves coordination and strengthens the deep core muscles.
- Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
- Lower your right arm and left leg simultaneously while keeping your lower back pressed against the floor.
- Return to the starting position and switch sides.
- Perform 10–15 reps per side.
The dead bug exercise helps maintain the benefits of chiropractic adjustments by improving lumbar stability.
Posture Correction for Long-Term Spinal Health
Wall Angels (for Upper Back and Shoulder Alignment)
Poor posture is a major issue for many Singaporeans, particularly those working in corporate environments. Wall angels help correct rounded shoulders and improve thoracic spine mobility.
- Stand with your back against a wall, feet a few inches away from it.
- Press your lower back, shoulders, and head against the wall.
- Raise your arms to a 90-degree angle, then slowly move them up and down like you’re making a snow angel.
- Perform 10 reps.
Wall angels complement chiropractic treatments for posture correction by reinforcing proper alignment.
Bruegger’s Postural Relief Exercise (for Desk Workers)
This exercise counteracts the effects of prolonged sitting and slouching.
- Sit at the edge of a chair with feet flat on the floor.
- Roll your shoulders back and down while slightly tilting your head upward.
- Rotate your palms outward and hold for 30 seconds.
- Repeat 3 times.
Bruegger’s exercise is ideal for Singaporean professionals who spend long hours at desks, helping them maintain proper posture between chiropractic visits.
Strengthening for Injury Prevention and Recovery
Bird-Dog Exercise (for Spinal Stability and Balance)
Chiropractic care often focuses on spinal alignment, and the bird-dog exercise reinforces this stability.
- Start on all fours with a neutral spine.
- Extend your right arm and left leg simultaneously while keeping your core engaged.
- Hold for a few seconds, then switch sides.
- Perform 10 reps per side.
This exercise is great for Singaporeans recovering from lower back issues or looking to improve coordination.
Resistance Band Rows (for Upper Back Strength)
Weak upper back muscles contribute to poor posture and shoulder pain. Resistance band rows strengthen these muscles, complementing chiropractic adjustments.
- Secure a resistance band at chest height.
- Hold the band with both hands and pull it towards your chest, squeezing your shoulder blades together.
- Perform 12–15 reps.
For those who work long hours at a desk, this exercise helps counteract the forward-leaning posture.
Low-Impact Activities for Whole-Body Wellness
Swimming (for Full-Body Strength and Joint Mobility)
Swimming is an excellent low-impact exercise that promotes spinal health. The buoyancy of water reduces stress on joints and allows for gentle movement, making it ideal for those with back pain or recovering from chiropractic treatments.
Singapore has many public swimming pools and water therapy facilities where people can incorporate swimming into their wellness routine.
Yoga (for Flexibility and Relaxation)
Yoga is a great complement to chiropractic care, as it improves flexibility, balance, and posture while reducing stress.
- Downward Dog: Stretches the spine and hamstrings.
- Child’s Pose: Relieves tension in the lower back.
- Seated Spinal Twist: Improves spinal mobility.
Many yoga studios in Singapore offer beginner-friendly classes tailored to different needs, from relaxation to injury recovery.
Final Thoughts
While chiropractic adjustments play a vital role in spinal health, incorporating targeted exercises enhances their effectiveness and ensures long-term benefits. From strengthening the core to improving posture and flexibility, these exercises support Singaporeans dealing with desk-bound lifestyles, sports-related injuries, and chronic pain.
If you’re currently receiving chiropractic care, consider integrating these exercises into your routine to maintain alignment and overall well-being. For those seeking additional guidance, professional trainers and physiotherapists in Singapore can tailor exercise programmes that complement your chiropractic treatment. By staying active and mindful of your posture, you can maximise the benefits of chiropractic care and enjoy lasting relief from discomfort.
