World Spine Day: 5 exercises that keep your spine healthy
A healthy spine is essential as it supports your body, shields your spinal cord, and gives you freedom of movement. However, our modern sedentary lifestyle such as bad posture, and inactivity can result in spine problems. Regular exercise that emphasizes the back and core muscles is essential to maintaining a healthy spine. On World Spine Day, let's look at five spine-strengthening exercises.
Rotational stretch
Lay on your back with your knees bent and your feet flat on the ground. Extend your arms out to the sides with your shoulders firmly planted on the floor. Roll both knees slowly to one side, place them on the ground and hold for five to ten seconds. Now, go back to your starting position. Now repeat on the other side.
Knee to chest stretch
Lay on your back with your legs straight and your heels flat on the ground. Bring one of your knees up to your chest, bending it. Hold behind your knee if you require assistance. Hold this posture for a while before switching sides. Experiment with this exercise by doing repetitions or prolonged holds. Do what is comfortable for you.
Bridge
Lie on your back with your knees bent. Slowly lift your hips while keeping your feet stationary and your shoulders on the floor. For five seconds, keep your back and glutes contracted before going back to the beginning position. Repeat this daily up to 30 times. Bridge exercises can also help strengthen your back, buttocks, and hamstrings apart from strengthening your spine.
Chin-to-chest stretch
Chin-to-chest stretch is a simple exercise that you can perform while seated at a desk. Anyone who uses a computer constantly will appreciate how well it relieves upper back tension. Slowly tilt your head forward until your chin hits your chest while maintaining a straight spine. Maintain for five to ten seconds. Repeat three to five times.
Cat stretch
The purpose of this stretch is to improve spine flexibility. Start by getting on all fours, with your hands shoulder-width apart and your knees hip-width apart, in the cat position. To create the arching motion resembling a cat stretching, tilt your pelvis downward while lifting your chest and head. Hold for a few seconds, return to a neutral position and repeat.
