Safeguard Your Spine: Exercises For A Healthy Back

A good spine will keep one healthy due to obvious reasons: it supports the body, protects the spinal cord, and allows movement. The poor condition of one's spine could mean painful conditions, discomfort, and many musculoskeletal problems. There are certain exercises done on a regular basis that can strengthen the spine and increase flexibility in an effort to avoid injuries and maintain a fit and healthy back. Here are some of the best spine exercises.

Cat-Cow Stretch

The cat-cow stretch is a wavelike movement that releases the spine from stiffness and tensions.

How to do it:

• Make a tabletop on all fours.
• As you inhale, arch your back, letting the belly drop towards the floor as you let the head and the tailbone rise up towards the ceiling. This is Cow.
• Exhale and arch your back, tucking your chin down toward your chest, drawing your belly button towards your spine: Cat position.
• Do this for 10-15 cycles.

Child's Pose

The Child's Pose is restorative yoga stretching the back, hips, and thighs. It puts one at rest.

How to do it:

• First get onto fours, then move back onto heels.
• Extend your arms forward on the floor and let your torso down between your thighs.
• Hold for 30 seconds to a minute, deep breathing.

Bridges

The bridges work the glutes significantly, providing good support for posture. They also actuate the hamstrings and the lower back.

How to do it:

• Lie on your back and bend your knees. 
• Keep your feet flat on the floor with your feet hip-width apart.
• Press your heels towards the floor to help lift your hips up towards the ceiling—at the top, squeeze your glutes. 
• Hold it for just a second, then lower.
• Do 10-15 repetitions.

Plank

Plank is one of the very best exercises to work core strength and stability. Any exercise that sets the scene for your spine to resist the forces around it is very useful for its support.

How to do it:

• Get into a push-up position, with your hands directly under your shoulders. 
• Your body forms a straight line from head to heels.
• Engage core and hold 20-60 seconds, avoiding letting hips sag or rise.

Bird-Dog

This exercise works core stability, coordination, and promotes vertebral alignment.

How to do it:

• Assume table-top position on your hands and knees.
• Extend the right arm out in front of you and the left leg back, hips level.
• Hold for a few seconds, then return to starting position, switching sides.
• Do 10-15 reps on each side.

Seated Forward Bend

This stretch will open your back and hamstrings, so you will feel relaxed and at peace.

How to do :

• Sit on the floor, legs straight out in front of you.
• Inhale and lengthen your arms up over the top of your head, extending your spine.
• Exhale and hinge at the hips forward, reaching your toes with your hands.
• Hold for 20-30 seconds.

Wall Angels

The Wall Angels will turn on the postural muscles of your upper back that help hold your spine in alignment.

How to do it: 

• Stand with your feet somewhat of a distance from the wall.
• Press your lower back, head, and shoulders against the wall.
• Slowly raise your arms to the point where they form a "W" with your elbows and wrists still on the wall.
• Inhale slowly and raise your arms to form a "Y" shape then lower back to form a "W."
• Repeat 10-15 times.

Walking

It's a low-impact activity; hence, it is an excellent exercise for improving circulation and strengthening muscles, which are involved in supporting the spine, promoting health in general.

How to do it:

• Step out and walk briskly for at least 30 minutes most days of the week. 
• Good postural alignment is described by the ability to walk with one's head high and shoulders back.

Conclusion

These exercises will easily find a place in your daily routine and bring tremendous benefits to improving the health and flexibility of your spine by enhancing the muscles that support the back with a decent amount of strength. Do not hesitate to contact Dr. Rajesh Malhotra one of the most renowned consultants in the field of health in the spine for further personal consultation and exercise programs that would suit your needs. You may want to visit his website http://www.drrajeshmalhotra.com to facilitate further assistance on how best to maintain a healthy spine.