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Firstly, Make sure you warm-up properly before doing intensive spinal stretching or strengthening.

Secondly, Don't do too much too soon.

Focus on your spine. Breathe in fully and deeply when you stretch your spine backward in extension and breathe out easily when you flex your spine forward. Move in a smooth, fluid manner. Avoid bouncing or jerking.

Frequency: 5 minutes in the morning upon arising and as a work break.

(Some of these activities are strenuous. Consult with your health care provider before participating in the following activities. If you experience pain at any time, stop and rest. If pain persists, consult a health care professional.)

Chiropractic Spinal Hygiene is a new concept emphasizing the significance of the prevention of spinal subluxations, improvement of articular flexibility, and maintenance of normal ranges of spinal motion.

Spinal Hygiene is designed to enhance structural and neurological integration, improve posture, promote the vivification of cells and tissues, and preserve health. These simple, cost-free techniques can be practiced in diverse locations and cultures.