How To Keep A Healthy Spine
When we sit all day, we often compromise the stability of our posture. As a result, we may also be compromising the health of our spine, core strength, oxygen intake, and ability to focus. Combining posture, strength, and stretching exercises regularly will not only help you feel stronger, but will make sitting or standing in alignment come naturally.
Keeping your exercises balanced will not only ensure well rounded fitness, but will help to strengthen important muscles groups that work together to keep you stabilized. Always include lower back with upper back routines to fully support your spine. Upper back routines will help to avoid hunching or slouching, while lower back routines will help your stability in daily activities such as lifting, walking, standing, etc. Here are a few exercises to help maintain a healthy back.
Airplane: Laying on your stomach, lift your head, chest, arms and legs off the ground as high as you can. Keeping your head stabilized, look no further than the floor in front of you. Hold this position for 3-5 seconds. Return limbs to the ground. Give your neck some relief by resting your head to one side. Repeat this exercise 5-10 more times, alternating your resting position each time.
Spine Extension: Balancing on all fours (hands and knees), reach one arm straight out in front of you. Balance this move by extending the opposite leg straight behind you. Hold this position for 3-5 seconds and return back to hands and knees. Repeat on the opposite side. Continue this exercise 5-10 more times.
Cat/Cow Stretch: Remaining on all fours (hands and knees), arch your spine, tucking your chin to your chest and your pelvis in. Hold for 3 seconds. Reverse this stretch by dipping your stomach toward the floor and tilting your head and pelvis up toward the ceiling. Return to a neutral spine. Repeat this exercise 3-5 more times.
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