{"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":"2026-05-05T07:54:21","modified_gmt":"2026-05-05T07:54:21","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\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-aa5aed5 elementor-widget elementor-widget-sidebar\" data-id=\"aa5aed5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"sidebar.default\">\n\t\t\t\t\t<div id=\"custom_html-8\" class=\"widget_text widget clearfix widget_custom_html\"><div class=\"textwidget custom-html-widget\"><!-- Google Font -->\r\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Poppins:wght@400;500;600&display=swap\" rel=\"stylesheet\">\r\n\r\n<style>\r\n    .ortho-sidebar {\r\n        font-family: 'Poppins', sans-serif;\r\n        max-width: 320px;\r\n        background: #ffffff;\r\n        border-radius: 14px;\r\n        padding: 20px;\r\n        box-shadow: 0 8px 25px rgba(0, 0, 0, 0.08);\r\n    }\r\n\r\n    .ortho-sidebar h3 {\r\n        color: #AF3860;\r\n        font-size: 18px;\r\n        font-weight: 600;\r\n        margin-bottom: 16px;\r\n        padding-bottom: 10px;\r\n        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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\">Description<\/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\n\t\t\t\t<div id=\"wpr-tab-7632\" class=\"wpr-tab elementor-repeater-item-16728c5\" data-tab=\"2\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"wpr-tab-title\">Prepartion<\/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\n\t\t\t\t<div id=\"wpr-tab-7633\" class=\"wpr-tab elementor-repeater-item-f91ebeb\" data-tab=\"3\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div 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-7631\" class=\"wpr-tab-content elementor-repeater-item-77bd6c3\" 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\"><p class=\"service-para\">After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.<\/p><ul><li><b>Strength :\u00a0<\/b>Strengthening the muscles that support your spine will help keep your back and upper body stable.<\/li><li><b>Flexibility :\u00a0<\/b>Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.<\/li><\/ul><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7632\" class=\"wpr-tab-content elementor-repeater-item-16728c5\" data-tab=\"2\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><ul><li><b>Target Muscles :\u00a0<\/b>The muscle groups targeted are - Cervical spine (neck), Trapezius (neck and upper back), Back extensors and erector spinae (middle and lower back), Quadratus lumborum (lower back), Gluteus medius and gluteus maximus (buttocks)<\/li><li><b>Warm up :\u00a0<\/b>Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.<\/li><li><b>Stretch :\u00a0<\/b>After the warm-up, do the stretching exercises before moving on to the strengthening exercises.<\/li><li><b>Do not ignore pain :\u00a0<\/b>You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.<\/li><\/ul><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7633\" class=\"wpr-tab-content elementor-repeater-item-f91ebeb\" data-tab=\"3\">\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<div class=\"elementor-element elementor-element-b230e83 wpr-tabs-position-above wpr-tabs-icon-position-left wpr-tabs-triangle-yes wpr-tabs-triangle-type-outer elementor-widget elementor-widget-wpr-tabs\" data-id=\"b230e83\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;tab_transition_duration&quot;:0.1}\" data-widget_type=\"wpr-tabs.default\">\n\t\t\t\t\t\t\t\n\t\t<div class=\"wpr-tabs\" data-options=\"{&quot;activeTab&quot;:1,&quot;trigger&quot;:&quot;click&quot;,&quot;autoplay&quot;:&quot;&quot;,&quot;autoplaySpeed&quot;:1000}\">\n\t\t\t\n\t\t\t<div class=\"wpr-tabs-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-1861\" class=\"wpr-tab elementor-repeater-item-f91ebeb\" data-tab=\"1\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div 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 Description Prepartion Exercises After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor&#8217;s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Strength :\u00a0Strengthening the muscles that support your spine will help keep your back and upper body stable. Flexibility :\u00a0Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Target Muscles :\u00a0The muscle groups targeted are &#8211; Cervical spine (neck), Trapezius (neck and upper back), Back extensors and erector spinae (middle and lower back), Quadratus lumborum (lower back), Gluteus medius and gluteus maximus (buttocks) Warm up :\u00a0Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. Stretch :\u00a0After the warm-up, do the stretching exercises before moving on to the strengthening exercises. Do not ignore pain :\u00a0You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising. 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 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:<\/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":10,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4867\/revisions"}],"predecessor-version":[{"id":5673,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4867\/revisions\/5673"}],"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}]}}