Build a stronger, more flexible spine with these 5 exercises
What's the story
Maintaining a flexible spine and strong core is essential for overall health and well-being.
A balanced approach to exercise can help prevent injuries, improve posture, and enhance daily activities.
Incorporating specific exercises into your routine can target these areas effectively.
Here are five exercises that focus on enhancing spine flexibility and core strength, providing a foundation for better movement and stability.
Drive 1
Cat-cow stretch
The cat-cow stretch is a gentle way to warm up the spine while improving flexibility.
Start on all fours with your hands under your shoulders and knees under your hips.
Inhale as you arch your back lifting your head (cow position) and exhale as you round it, tucking the chin in (cat position).
Repeat this sequence several times to promote spinal mobility.
Drive 2
Plank pose
The plank pose is one of the most effective exercises to build core strength.
Lie face down first, then lift your body on forearms and toes, maintaining a straight line from head to heels.
Contract the abdominal muscles without letting hips sag or rise too high.
Maintain the position as long as comfortable, increasing time gradually as strength improves.
Drive 3
Bridge exercise
The bridge exercise also targets lower back and core.
Lie on your back with knees bent and feet flat on the floor hip-width apart.
Press through heels to lift hips towards the ceiling, while squeezing glutes at the top of movement, before lowering back down slowly.
This exercise helps strengthen your lower back muscles, while engaging core stabilizers.
Drive 4
Seated spinal twist
A seated spinal twist increases spine flexibility by rotating through each vertebra from bottom to top.
The motion keeps a healthy range of motion and when practiced regularly within personal comfort levels, results in long-term health benefits.
Adjustments should be made for any discomfort to ensure steady progress and improved quality of life.