Spring in Iowa is one of my favorite times of year. The sunshine, warmer temps, and longer days naturally inspire us to move more—whether that’s heading outside for a walk, getting back into spring sports, or finally tackling those long overdue yard projects.
As a chiropractor who works closely with active individuals and student athletes, I see a common trend this time of year: people jump right into springtime activities without preparing their bodies, leading to unnecessary aches, pains, and even injuries.
So this month, let’s talk about how to “spring clean” your health and move smarter as you get more active.
1. Reset Your Routine
Winter tends to slow us down, which isn’t necessarily a bad thing—but spring is the perfect time to reassess your habits. Ask yourself:
- Am I getting enough sleep?
- Am I moving my body regularly?
- Is my nutrition supporting my energy and recovery?
A little reset can go a long way. Re-establish your movement routine, freshen up your meals with seasonal produce, and revisit your hydration habits (hello, dry winter air!).
2. Ease Into Activity
Whether you’re dusting off your running shoes, swinging a bat for the first time in months, or getting back on the field for soccer or track, your body needs time to readjust. Don’t go from zero to 100.
Start with:
- Dynamic warm-ups before activity
- Mobility work to open up hips, shoulders, and spine
- Gradual increases in intensity or mileage
Trust me, your joints and muscles will thank you.
Need a few stretching ideas? Check these out!
1. Pigeon Pose
Benefits: Stretches the hip flexors, glutes, and piriformis, improving hip mobility and alleviating lower back tension.WOD Tools
How to Perform:
- Begin in a plank position.
- Bring your right knee forward and place it behind your right wrist, with your right ankle near your left hip.
- Extend your left leg straight back, keeping your hips square.
- Lower your torso over your right leg, supporting yourself with your forearms or hands.
- Hold for 30-60 seconds, then switch sides.Tom's Guide+4WOD Tools+4Olympire+4Olympire+3Toxigon+3OlyRun+3Olympire
Visual Reference: You can find illustrations of the Pigeon Pose on Physio Visuals or browse free images on Pixabay.Physio Visuals+1Pixabay+1
2. Cat-Cow Stretch
Benefits: Enhances spinal flexibility, promotes blood flow, and warms up the back muscles.
How to Perform:
- Start on your hands and knees in a tabletop position.
- Inhale, arch your back, and lift your head and tailbone towards the ceiling (Cow Pose).
- Exhale, round your spine, tuck your chin to your chest, and draw your belly button towards your spine (Cat Pose).
- Repeat for 5-10 breaths.SELF+5Toxigon+5OlyRun+5
Visual Reference: Illustrations are available on Physio Visuals, and you can find photos on Pexels.Physio Visuals+1Pexels+1
3. 90/90 Hip Stretch
Benefits: Improves hip mobility by targeting internal and external rotation, beneficial for activities like running and squatting.How To Zone
How to Perform:
- Sit on the floor with your right leg bent at a 90-degree angle in front of you and your left leg bent at a 90-degree angle behind you.
- Keep your torso upright and square over your right leg.
- Lean forward slightly to deepen the stretch.
- Hold for 30 seconds, then switch sides.How To Zone+1Olympire+1
Visual Reference: Detailed illustrations can be found on Physio Visuals, and free images are available on Freepik.Freepik+1Physio Visuals+1
4. Cobra Stretch
Benefits: Stretches the chest, shoulders, and abdominal muscles while strengthening the spine.
How to Perform:
- Lie face down with your hands under your shoulders.
- Press into your hands to lift your chest off the ground, keeping your elbows close to your body.
- Hold the position for 15-30 seconds.
- Lower back down and repeat as needed.OlyRun+2Toxigon+2Olympire+2Olympire+1Toxigon+1
Visual Reference: You can find visuals on Physio Visuals and browse free images on Pixabay.Pixabay+1Pexels+1
5. Butterfly Stretch
Benefits: Targets the inner thighs and groin, improving flexibility and reducing tension.
How to Perform:
- Sit on the floor with the soles of your feet pressed together and knees dropped to the sides.
- Hold your feet with your hands and gently press your knees toward the floor.
- Maintain a straight back and hold the stretch for 20-30 seconds.Olympire
Visual Reference: Illustrations are available on Physio Visuals, and you can find photos on Pexels.
*Now, back to Spring cleaning your health below *
3. Watch for These Common Springtime Complaints
Here are a few things we see often at Back In Line this time of year:
- Shin splints from jumping into running too fast
- Low back tension from yard work or weekend warrior syndrome
- Rotator cuff irritation from throwing sports or golf
- Knee pain in athletes ramping up training
If you or your kids are noticing early signs of discomfort, don’t ignore it. Early care can prevent a minor issue from becoming a sidelining injury.
4. Recovery Matters More Than You Think
Don’t underestimate the power of soft tissue work, chiropractic adjustments, and simple recovery habits like:
- Foam rolling
- Epsom salt baths
- Quality sleep
- Magnesium support (we have great options in office!)
Your recovery game needs to match your activity level—especially if you’re increasing intensity this season.
5. Need Help Getting Back Into the Swing of Things?
Whether you're an athlete, weekend warrior, or just excited to be outdoors again, your body deserves support. If something feels off—or you want to be proactive about your performance and recovery—come see us.
Our team at Back In Line specializes in working with active individuals and student athletes. We use a whole-body approach to help you move well, stay pain-free, and perform at your best.
Let’s make this your healthiest spring yet. Book your appointment online at www.mybackinline.com or give us a call. We’re here to keep you moving!
Dr. Missy Wessels
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