5 Easy Exercices to Strengthen Your Spine

5 Easy Exercices to Strengthen Your Spine

A proper exercise regimen can prevent back pain. Furthermore, it can help prevent spine problems and improve endurance. Simple stretching maintains proper spinal alignment and prepares the back for physical activities. Those who stretch regularly do not feel exhausted easily because of better circulation and muscle condition.

A Natural Med Doc has helped us determine easy exercise for spin strengthening and pain management.


Types of Exercise

There are 3 types of exercise that can benefit your spine.

Strengthening. To increase endurance and muscle ton

Aerobic. To improve blood circulation and strengthen the heart & lungs

Stretching. To loosen muscles and increase flexibility, allowing normal movement

Strengthening Exercise

Muscles assist bone movement. Additionally, they protect the bones and joints from injury. To stabilize your spine and ease the maintenance of correct posture, focus on your back and abdominal muscles.

There are numerous ways to strengthen the muscles through exercise. You may use weights, elastic bands, exercise machines, and even the swimming pool! There’s absolutely no need to sign up for a membership to fancy fitness centers in order to perform spin strengthening exercises. These are some activities that you can do at home even without pricey equipment.

For lower back stability

Pelvic Tilt

  • Lie down on a flat surface
  • Bend your knees and keep your feet flat on the floor
  • Stiffen your abdominal muscles
  • Tilt your hip up while pressing your low back towards the floor
  • “Pull” your navel through the abdomen towards the floor
  • Hold that position for 3-5 seconds
  • Relax and repeat for 10-20 times

Abdominal Curl

  • Lie down on a flat surface with your knees bent and your feet flat on the floor
  • Stiffen your abdominal muscles
  • Slowly touch your chest with your chin
  • Roll upward until your shoulders are off the floor
  • It is not a full sit up.
  • Hold that position for 3-5 seconds
  • Relax and repeat for 10-20 times

For upper body stability and strength

Shoulder Shrugs

  • Stand properly on a flat surface with your feet apart (shoulder-width)
  • Slowly raise your shoulders up until they reach the ears
  • Make sure to keep your head straight
  • Hold that position for 3-5 seconds and then go
  • Press your shoulders down as far as possible
  • Hold that position for 3-5 seconds
  • Repeat for 10-20 times

Stretching Exercise

Stretching is necessary not only before engaging in sports or any workout regimen but all the time.

This type of exercise loosens the muscles, allowing full flexibility without the risk of pain or injury. Therefore, it should be done to your back, neck, arms, and legs.

Here are a few stretching exercises for the spine:

Hamstring Stretch

  • Lie down on a flat surface
  • Press your hips gently towards the ground while slowly bending your left knee
  • Raise your right leg straight up, stretch as far as it is comfortable
  • Support your raised knee by placing your arm below it
  • Hold that position for 10 seconds
  • Switch left and right legs
  • Repeat for 10-20 times

Abdominal Stretch

  • Lie flat on your stomach
  • Lift your upper body using your elbows with your chin raised slightly
  • Hold that position for 10 seconds
  • Repeat 10-20 times

Lower Back Stretch

  • Lie down on a flat surface
  • Press your hips gently towards the ground
  • Raise your right leg and pull your knee gently towards the chest
  • Hold that position for 10 seconds
  • Gently lower your leg
  • Repeat the exercise with the left leg

Aerobic Exercise

Aerobic exercise should always be integrated into any workout regimen. This is because such type of exercise strengthens the heart, expands the lungs, improves sleep, increases energy, decreases blood pressure, and burns calories. Aerobic exercise is also recommended by specialists in pain management Phoenix.

But even if you are not an athlete, there are ways to incorporate aerobic activities into your daily life. Here are a few examples:

Many sports activities are aerobic in nature, such as swimming, walking, biking, and jogging. But you can still avail the benefits even if you’re not an athlete through:

  • Walking instead of driving if possible when going to stores
  • Using the stairs instead of the elevator
  • Taking long walks instead of watching TV for hours
  • Swimming a few laps
  • Biking around your community
  • Parking your car farther from the office so you’ll be forced to walk

Fifteen minutes of any aerobic exercise 3-4 times/ week can improve your quality of life. Do not forget to perform a warm-up stretching before starting and cool-down stretching at the end of the activity. Stretching is crucial in avoiding soreness and muscle strains.

Reminder

 

If you are unsure where and how to start, have an existent medical condition, or have been experiencing symptoms, consult a doctor or a spine specialist before trying any regimen.

When exercising, move slowly, do not bounce, and avoid pulling or pushing too hard. Relax between exercises.


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