{"id":4867,"date":"2026-02-05T06:44:12","date_gmt":"2026-02-05T06:44:12","guid":{"rendered":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/?page_id=4867"},"modified":"2026-05-25T15:50:12","modified_gmt":"2026-05-25T15:50:12","slug":"spine-recovery","status":"publish","type":"page","link":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/spine-recovery\/","title":{"rendered":"Spine Recovery"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"4867\" class=\"elementor elementor-4867\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d8c5b11 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"d8c5b11\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-918da1b elementor-widget elementor-widget-heading\" data-id=\"918da1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Spine Recovery<\/h2>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d38ad57 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"d38ad57\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-55a3d5b e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"55a3d5b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6363cdd elementor-widget elementor-widget-image\" data-id=\"6363cdd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"239\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/spine-rehab.jpg\" class=\"attachment-large size-large wp-image-4869\" alt=\"\" srcset=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/spine-rehab.jpg 795w, https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/spine-rehab-300x112.jpg 300w, https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/spine-rehab-768x287.jpg 768w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cfa9da8 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"cfa9da8\" data-element_type=\"container\" 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class=\"ortho-sidebar\">\r\n    <ul class=\"ortho-menu\">\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/hip-recovery\/\">Hip<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/knee-recovery\/\">Knee<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/shoulder-recovery\/\">Shoulder<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/spine-recovery\/\">Spine<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/foot-and-ankle-recovery\/\">Foot & Ankle<\/a><\/li>\r\n    <\/ul>\r\n<\/div>\r\n\r\n<script>\r\n    document.addEventListener(\"DOMContentLoaded\", function () {\r\n        const currentURL = window.location.href;\r\n        const menuLinks = document.querySelectorAll(\".ortho-menu a\");\r\n\r\n        menuLinks.forEach(link => {\r\n            if (currentURL.includes(link.getAttribute(\"href\"))) {\r\n                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class=\"wpr-tab-title\">Exercises<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t<div class=\"wpr-tabs-content-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-1861\" class=\"wpr-tab-content elementor-repeater-item-f91ebeb\" data-tab=\"1\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><div class=\"spine-exercise-wrapper\"><p><!-- 1 --><\/p><div class=\"spine-exercise\"><div class=\"spine-ex-left\"><div class=\"spine-ex-title\">1. Head Rolls<\/div><div class=\"spine-ex-tags\"><span class=\"spine-tag\">Muscles: Cervical spine, Trapezius<\/span><br \/><span class=\"spine-tag\">Reps: 3 sets of 3<\/span><br \/><span class=\"spine-tag\">Frequency: Daily<\/span><\/div><ul class=\"spine-ex-steps\"><li>Sit or stand with weight evenly distributed and bring your chin toward your chest<\/li><li>Roll your head to the right until your ear is over your shoulder and hold for 5 seconds<\/li><li>Roll back toward chest and then to the left shoulder, holding 5 seconds<\/li><li>Roll your head clockwise three times, then reverse direction three times<\/li><\/ul><\/div><div class=\"spine-ex-right\"><img decoding=\"async\" class=\"spine-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/head-rolls.jpg\" \/><\/div><\/div><p><!-- 2 --><\/p><div class=\"spine-exercise\"><div class=\"spine-ex-left\"><div class=\"spine-ex-title\">2. Kneeling Back Extension<\/div><div class=\"spine-ex-tags\"><span class=\"spine-tag\">Muscles: Quadratus lumborum, Erector spinae<\/span><br \/><span class=\"spine-tag\">Reps: 10<\/span><br \/><span class=\"spine-tag\">Frequency: Daily<\/span><\/div><ul class=\"spine-ex-steps\"><li>Begin on hands and knees with shoulders over hands<\/li><li>Rock forward, round shoulders, and allow low back to drop<\/li><li>Hold for 5 seconds<\/li><li>Rock backward, sit toward heels, extend arms and hold for 5 seconds<\/li><\/ul><\/div><div class=\"spine-ex-right\"><img decoding=\"async\" class=\"spine-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/kneeeling-back-extension.jpg\" \/><\/div><\/div><p><!-- 3 --><\/p><div class=\"spine-exercise\"><div class=\"spine-ex-left\"><div class=\"spine-ex-title\">3. Sitting Rotation Stretch<\/div><div class=\"spine-ex-tags\"><span class=\"spine-tag\">Muscles: Piriformis, Obliques<\/span><br \/><span class=\"spine-tag\">Reps: 2 sets of 4<\/span><br \/><span class=\"spine-tag\">Frequency: Daily<\/span><\/div><ul class=\"spine-ex-steps\"><li>Sit on floor with legs straight and cross one leg over the other<\/li><li>Twist toward the bent leg and place hand behind for support<\/li><li>Use opposite arm to deepen the stretch<\/li><li>Hold for 30 seconds and repeat on the other side<\/li><\/ul><\/div><div class=\"spine-ex-right\"><img decoding=\"async\" class=\"spine-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/sitting-rotation-strech.jpg\" \/><\/div><\/div><p><!-- 4 --><\/p><div class=\"spine-exercise\"><div class=\"spine-ex-left\"><div class=\"spine-ex-title\">4. Modified Seat Side Straddle<\/div><div class=\"spine-ex-tags\"><span class=\"spine-tag\">Muscles: Hamstrings, Erector spinae<\/span><br \/><span class=\"spine-tag\">Reps: 10 each side<\/span><br \/><span class=\"spine-tag\">Frequency: Daily<\/span><\/div><ul class=\"spine-ex-steps\"><li>Sit with one leg extended and the other bent<\/li><li>Bend from hips toward extended leg and reach toes<\/li><li>Round spine and bring head toward knee<\/li><li>Hold 30 seconds, relax, and repeat on other side<\/li><\/ul><\/div><div class=\"spine-ex-right\"><img decoding=\"async\" class=\"spine-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/modified-seat-side-straddle.jpg\" \/><\/div><\/div><p><!-- 5 --><\/p><div class=\"spine-exercise\"><div class=\"spine-ex-left\"><div class=\"spine-ex-title\">5. Knee to Chest<\/div><div class=\"spine-ex-tags\"><span class=\"spine-tag\">Muscle: Quadratus lumborum<\/span><br \/><span class=\"spine-tag\">Reps: 3 sets of 10<\/span><br \/><span class=\"spine-tag\">Frequency: Daily<\/span><\/div><ul class=\"spine-ex-steps\"><li>Lie on your back on the floor<\/li><li>Bring one knee toward chest and pull gently<\/li><li>Tighten abdominals and press spine into floor<\/li><li>Repeat on other side, then both legs together<\/li><\/ul><\/div><div class=\"spine-ex-right\"><img decoding=\"async\" class=\"spine-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/knee-to-chest.jpg\" \/><\/div><\/div><p><!-- 6 --><\/p><div class=\"spine-exercise\"><div class=\"spine-ex-left\"><div class=\"spine-ex-title\">6. Bird Dog<\/div><div class=\"spine-ex-tags\"><span class=\"spine-tag\">Muscles: Back extensors, Gluteals<\/span><br \/><span class=\"spine-tag\">Reps: 5<\/span><br \/><span class=\"spine-tag\">Frequency: Daily<\/span><\/div><ul class=\"spine-ex-steps\"><li>Begin on hands and knees<\/li><li>Raise one arm to shoulder height<\/li><li>Extend opposite leg straight back<\/li><li>Hold 15 seconds and repeat opposite side<\/li><\/ul><\/div><div class=\"spine-ex-right\"><img decoding=\"async\" class=\"spine-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/bird-dog-exercise.jpg\" \/><\/div><\/div><p><!-- 7 --><\/p><div class=\"spine-exercise\"><div class=\"spine-ex-left\"><div class=\"spine-ex-title\">7. Plank<\/div><div class=\"spine-ex-tags\"><span class=\"spine-tag\">Muscles: Abdominals, Erector spinae<\/span><br \/><span class=\"spine-tag\">Reps: 5<\/span><br \/><span class=\"spine-tag\">Frequency: Daily<\/span><\/div><ul class=\"spine-ex-steps\"><li>Lie on stomach with forearms on floor<\/li><li>Lift hips and knees off floor<\/li><li>Keep body straight and hold 30 seconds<\/li><li>Lower slowly and rest before repeating<\/li><\/ul><\/div><div class=\"spine-ex-right\"><img decoding=\"async\" class=\"spine-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/plank.jpg\" \/><\/div><\/div><p><!-- 8 --><\/p><div class=\"spine-exercise\"><div class=\"spine-ex-left\"><div class=\"spine-ex-title\">8. Hip Bridge<\/div><div class=\"spine-ex-tags\"><span class=\"spine-tag\">Muscles: Gluteals, Hamstrings<\/span><br \/><span class=\"spine-tag\">Reps: 5<\/span><br \/><span class=\"spine-tag\">Frequency: Daily<\/span><\/div><ul class=\"spine-ex-steps\"><li>Lie on back with knees bent and feet flat<\/li><li>Lift pelvis to form straight line<\/li><li>Hold for 15 seconds<\/li><li>Lower slowly and repeat<\/li><\/ul><\/div><div class=\"spine-ex-right\"><img decoding=\"async\" class=\"spine-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/hip-bridge.jpg\" \/><\/div><\/div><p><!-- 9 --><\/p><div class=\"spine-exercise\"><div class=\"spine-ex-left\"><div class=\"spine-ex-title\">9. Abdominal Crunch<\/div><div class=\"spine-ex-tags\"><span class=\"spine-tag\">Muscle: Abdominals<\/span><br \/><span class=\"spine-tag\">Reps: 2 sets of 10<\/span><br \/><span class=\"spine-tag\">Frequency: Daily<\/span><\/div><ul class=\"spine-ex-steps\"><li>Lie on back with knees bent<\/li><li>Lift head and shoulders off floor<\/li><li>Hold for 2 seconds<\/li><li>Lower slowly and repeat<\/li><\/ul><\/div><div class=\"spine-ex-right\"><img decoding=\"async\" class=\"spine-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/abdominal-crunch.jpg\" \/><\/div><\/div><p><!-- 10 --><\/p><div class=\"spine-exercise\"><div class=\"spine-ex-left\"><div class=\"spine-ex-title\">10. Back Extension<\/div><div class=\"spine-ex-tags\"><span class=\"spine-tag\">Muscles: Lower back, Midsection<\/span><br \/><span class=\"spine-tag\">Frequency: Daily<\/span><\/div><ul class=\"spine-ex-steps\"><li>Lie face down with arms extended<\/li><li>Pull abdominals in<\/li><li>Lift opposite arm and leg slightly<\/li><li>Hold 5 seconds and alternate sides<\/li><\/ul><\/div><div class=\"spine-ex-right\"><img decoding=\"async\" class=\"spine-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/back.jpg\" \/><\/div><\/div><\/div><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t<\/div>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Spine Recovery Exercises 1. Head RollsMuscles: Cervical spine, TrapeziusReps: 3 sets of 3Frequency: Daily Sit or stand with weight evenly distributed and bring your chin toward your chest Roll your head to the right until your ear is over your shoulder and hold for 5 seconds Roll back toward chest and then to the left shoulder, holding 5 seconds Roll your head clockwise three times, then reverse direction three times 2. Kneeling Back ExtensionMuscles: Quadratus lumborum, Erector spinaeReps: 10Frequency: Daily Begin on hands and knees with shoulders over hands Rock forward, round shoulders, and allow low back to drop Hold for 5 seconds Rock backward, sit toward heels, extend arms and hold for 5 seconds 3. Sitting Rotation StretchMuscles: Piriformis, ObliquesReps: 2 sets of 4Frequency: Daily Sit on floor with legs straight and cross one leg over the other Twist toward the bent leg and place hand behind for support Use opposite arm to deepen the stretch Hold for 30 seconds and repeat on the other side 4. Modified Seat Side StraddleMuscles: Hamstrings, Erector spinaeReps: 10 each sideFrequency: Daily Sit with one leg extended and the other bent Bend from hips toward extended leg and reach toes Round spine and bring head toward knee Hold 30 seconds, relax, and repeat on other side 5. Knee to ChestMuscle: Quadratus lumborumReps: 3 sets of 10Frequency: Daily Lie on your back on the floor Bring one knee toward chest and pull gently Tighten abdominals and press spine into floor Repeat on other side, then both legs together 6. Bird DogMuscles: Back extensors, GlutealsReps: 5Frequency: Daily Begin on hands and knees Raise one arm to shoulder height Extend opposite leg straight back Hold 15 seconds and repeat opposite side 7. PlankMuscles: Abdominals, Erector spinaeReps: 5Frequency: Daily Lie on stomach with forearms on floor Lift hips and knees off floor Keep body straight and hold 30 seconds Lower slowly and rest before repeating 8. Hip BridgeMuscles: Gluteals, HamstringsReps: 5Frequency: Daily Lie on back with knees bent and feet flat Lift pelvis to form straight line Hold for 15 seconds Lower slowly and repeat 9. Abdominal CrunchMuscle: AbdominalsReps: 2 sets of 10Frequency: Daily Lie on back with knees bent Lift head and shoulders off floor Hold for 2 seconds Lower slowly and repeat 10. Back ExtensionMuscles: Lower back, MidsectionFrequency: Daily Lie face down with arms extended Pull abdominals in Lift opposite arm and leg slightly Hold 5 seconds and alternate sides<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-4867","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4867","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/comments?post=4867"}],"version-history":[{"count":13,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4867\/revisions"}],"predecessor-version":[{"id":5860,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4867\/revisions\/5860"}],"wp:attachment":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/media?parent=4867"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}