Simple exercises for a healthy spine

Painful complaints that affect the spine are common. They have even been classified as a disease of civilization. Disorders are becoming more apparent at younger ages – now children and teenagers complain of back pain.

Spine exercises – act in advance

The lifestyle that prevails in today’s society is primarily to blame. Today, we function in constant stress and rush every day. At school and at work, we spend most of our time sitting at a desk. When we get home, it’s no better, because instead of actively resting, we sit in front of a computer or TV. A sedentary lifestyle, an unbalanced diet and obesity correlated with it, a lack of regular physical activity and reaching for stimulants are some of the most common risk factors for the appearance of pain in the spine. They cause degenerative changes in the spine and for this reason, the first ailments make themselves felt even in young people.

To prevent spine pain, you can (also at home) start doing exercises that are intended to improve your spine. Below are some universal spine exercises.

Examples of exercises

• Relaxation of the muscles of the lumbar spine

Starting position: legs bent at the knees. Then the arms should be bent to 90 degrees in the shoulder joints.

The knees should be moved once to the right and once to the left leg, and then you cannot lift your head, hands and upper spine from the ground. You can use a ball to perform this exercise. Then you should put your legs on it. The next stage is to move them together with the ball to the left and right side.

• Strengthening the lumbar spine

 Starting position: lying on your back, your arms must be placed along your torso, and your legs bent at the knees. In addition, you must remember to place your feet on the floor.

A space is then created between the lumbar spine and the gymnastics mat. By moving the pelvis, you must try to eliminate it and thus press the lumbar spine towards the ground. You must bear in mind that this is not about pulling in your stomach, but about the movement of the pelvis itself.

• “Japanese bow” to stretch the muscles

Starting position: kneeling position supported, knees must be placed hip-width apart and heels together. The exercise consists of sucking in your stomach and slowly starting to move to the so-called “Japanese bow”, in addition, you must try to stretch your arms as far forward as possible. You should hold this position for 10 seconds. It is very important not to lift your buttocks from your heels.

• “Cat’s back” to stretch the muscles

Starting position: kneeling supported, feet and knees must be set hip-width apart, while hands should be resting on the gym mat, shoulder-width apart.

The exercise consists of pushing the spine as high as possible (at the same time, you must point your chin towards your chest). It is equally important to “tuck” the pelvis forward. You should hold this position for 3 seconds and then you can return to the starting position.

• Downward Facing Dog to Strengthen Your Shoulders

The starting position is lying on your stomach, your hands must be resting on the ground, necessarily at shoulder height, and your head should be directed to the floor. In addition, your legs should be straight (hip width apart).

The exercise comes down to straightening your arms and simultaneously lifting your entire torso up. Then your gaze should be directed as far as possible to the ceiling. You should also remember not to lift your hips off the gymnastics mat. You should hold this position for 5 seconds. Then you can get into a supported kneeling position and move to the so-called “downward dog”. Then you should push off your hands, straightening your back and arranging your body in a triangle position. You can’t forget that your back must remain straight and your shoulders strong. You have to hold this position for at least 10 seconds and then you can return to the starting position.

Spine exercises – universal tips

• You should exercise before meals, not after meals.
• Exercises should not increase pain.
• During exercises, positions should be changed with a stiff spine.
• Avoid excessively rapid bending movements, especially in the morning.
• The range of joint movements should be increased slowly, gradually (not immediately to the maximum).