The spine is the core of your body. It’s a complex system of interconnected bones, muscles, joints, and ligaments that work together to keep your spine stable, maintain your flexibility, and allow for a wide range of movement such as standing, sitting, bending, and twisting. Proper nutrition is essential but so is stretching. Stretching strengthens your core muscles to improve your balance and increase flexibility.
No-Impact Exercises
There is no “one size fits all” solution to back pain but there are little things that anyone can do to improve their overall health and strengthen their spine, including these no-impact exercises you can do at home!
Back Stretches
Both Knees To Chest: Start by laying flat on your back. Bring both knees up to your chest, pulling with your hands, then push your head forward. You should feel a gentle stretch along your neck and in your lower back. Hold for three seconds.
One Knee To Chest: Start by laying flat on your back with your legs out so that your heels rest on the floor and your knees are slightly bent. Then wrap your hands around one knee, pulling it up to your chest. Hold for ten seconds. Then repeat with your opposite leg.
Standing Lumbar Flexion: Start by standing with your feet shoulder-width apart. Then slowly bend forward at the waist, reaching towards your feet as far as possible. Hold for three seconds, then return to standing upright.
Hip Crossover: Start by laying flat on your back with your feet shoulder-width apart and your knees bent. Cross your right ankle over your left knee, then slowly pull your right knee toward your left shoulder. Hold for thirty seconds. You should feel the muscles in your hip and butt stretch. Then repeat with your opposite leg.
Neck Stretches
Chin To Chest: Start by sitting or standing. Tip your head forward until your chin touches your chest. You should feel a gentle stretch along your neck–great for alleviating neck pain!
Ear To Shoulder: Start by sitting or standing. Tip your head sideways as if you were going to touch your ear to your shoulder, and stop when you begin to feel a gentle stretch in your neck. Hold for at least three seconds, then tip your head to the opposite side and repeat.
The goal is for you to restore mobility and get you back to doing the things you love best.
Kind regards,
The SpineAlign Team
