The purpose of
performing exercises for spinal alignment is to strengthen the smaller,
weaker muscles surrounding the spine, stretch tight muscles that pull on
the spine, and create equal space between the vertebrae. Targeting
these three areas should decrease back pain, strengthen movement
patterns and increase range of motion for your spine.
Quadruped Balance
To
strengthen the spine, the quadruped balance exercise is effective in
targeting the small muscles that run alongside the entire spine on both
sides. Start on your hands and knees, aligning your wrists under your
shoulders and your knees under your hips. Pull your shoulder blades down
toward your hips to keep space around your neck and ears, and engage
your abdominals. Slowly lift your right arm and reach it out in front of
you, keeping your upper arm aligned with your ear if possible. Next,
lift your left leg and reach it out behind you, trying to bring it
parallel to the floor and no higher. Focus on creating length from your
right fingertips to your left toes, balancing through the hips, and
holding your body still. Continue to breathe and hold this position for 7
to 10 seconds before releasing the arm and leg and repeating on the
other side. Perform this exercise 10 to 12 times per side.
Spine Stretch
Stretching
the spine on a regular basis is important to prevent tight muscles from
pulling the vertebrae out of alignment. Begin by lying on your back,
then bend your right knee and bring the knee over your hip. Stretch your
right arm out to your side and use the right arm and shoulder as an
anchor, making sure you keep them down on the floor during the stretch.
Place your left hand gently on your right knee, and with an exhale, move
your knee across your body toward the floor to your left. Do not force
your knee to the floor, just move it as far as possible. Hold the
stretch for a minimum of 30 seconds, concentrating on deep breathing as
you hold. Release back to the center and switch sides. If you feel this
is easy and you are not getting enough stretch, you can straighten your
leg versus keeping it bent; this will provide more of a stretch to your
back.
Spine Roll
The
spine roll helps create space between the vertebrae to keep the spine
mobile and pain-free. Start by lying on your back with your knees bent
and feet on the floor hip-width apart. Place your arms at your sides
approximately 4 to 6 inches from your hips and tuck your chin slightly.
Inhale to prepare, then as you exhale gently press your lower back down
into the floor. Continue exhaling as your peel your spine off the floor
one vertebrae at a time starting with your tailbone and moving up the
spine until your weight is resting between your shoulder blades. Pause
here as you inhale again, then with your exhale slowly roll down your
spine one vertebrae at a time starting from the upper back and finishing
with the tailbone. It is important to engage your abdominals firmly on
the exhale breath to help promote the spine movement. Perform this
exercise 8 to 10 times, concentrating on any areas that feel stiff or
tight. If performed daily, your tight spots should become more mobile
and your spine's range of motion should increase.
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