When I was doing Yoga on a regular basis, I rarely had any aches or pains. Now that I’ve been slacking in this department, I’m feeling tight, stiff and inflexible. Thank goodness for Brooke Chaplan! Here are 5 stretches for your spine and why you’ll feel better overall by doing them regularly…
You may not be aware, but your back health affects many other aspects of your overall health. A back that doesn’t hurt doesn’t distract you from other exercises, and can help you sleep better. When you sleep better, everything else in your body has an easier time, from your digestive system, to even your mental health.
According to attorney, Ramzy Ladah in Las Vegas, in serious cases, herniated discs in your spine or neck can require serious, long-term care. Taking care of your back is essential to feel your very best. Here are some simple exercises you can do to help stretch adn strengthen your back and spinal health.
Prone Press Up
Start by lying on your stomach, arms bent so your hands are by your shoulders, palms flat. Keep your hips and pelvis on the floor, and lift your upper torso with your arms. Your back muscles should stay relaxed. Only go as far up as you’re comfortable. Do this several times, holding for 10-30 seconds each and remember to breathe.
For this stretch, start on your hands and knees with your rear resting on your feet. Reach your hands forward, and you’ll feel a stretch in your middle back as your spine lengthens. You can also reach your arms in either direction in order to focus the stretch on the opposite side of your spine. Hold this for 10-30 seconds, two or three times.
Start on your hands and knees with your spine in its natural curve. Drop your stomach down towards the floor so your spine is curved down. Arch your back up so your spine is curved upwards. The downwards stretch is good for those with disc herniation, while the other is good for those with tightness in lower lumbar muscles. Move through each slowly and breathe through them to get the most out of each.
Sit on the floor with your legs spread wider than your hips. Keep your arms in front of you with your hands on the floor, sliding as you slowly curve your spine forward. Keep the bend focused at your hips and breathe normally, tucking your chin into your neck as you go. Your hands shouldn’t go past your toes.
Cross-Legged Spinal Twist
Lie on your back with your arms spread to either side, palms on the floor. Bend your knees so your feet are also on the floor. Cross your left knee over your right, so your left foot no longer touches the floor, and shift your hips barely to the left. Drop your knees to the right but don’t go farther than is comfortable.
Keep your face toward the ceiling and allow your left shoulder to lift. Turn your left palm upwards and use it to pull your head to the left so your spine is curving from top to bottom. Hold for one to three minutes, and do it on the opposite side.
Use these stretches in your daily life, and reap the benefits in every aspect of your health.
About the Author
Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most her time hiking, biking and gardening. For more information contact Brooke via Twitter @BrookeChaplan.
Do you have any spinal stretches you like to add to this list?