A healthy spine can help make your life more fulfilling. Not only will you be able to do the things you want longer in life, but you will also enjoy less pain and immobility. Now, there are times when you have issues with your spine that are beyond your control. However, if you try these 5 amazing exercises that keep your spine healthy, you may be able to diminish the effects of whatever ailment you are suffering from. Start off slow and only do as much as feels comfortable. Overdoing exercises can cause injury and slow down your progress.
1. Hip crossover stretch
This exercise will help relieve lower back pain. It helps to gently relieve tightness through gentle stretching of your spine. You lie on the floor with your knees bent. Then you cross one ankle over the opposite knee. Last, pull the same side ankle and knee toward each other. This will give you a stretch in your hips and buttocks. You hold this position for 30 seconds and repeat on each side three times. Stretching is important to keep the muscles flexible and strong, creating a healthy spine.
2. Abdominal bracing
This kind of exercise can help keep your spine healthy by contracting the abdominal muscles in an effort to stabilize the spine. Since the spine relies on the abdominal muscles for strength, it makes sense to do this kind of exercise. You must lie on your back with your knees bent. Then, focus on one side at a time. Lift up your leg and using the same side hand push against your knee. This creates resistance and helps exercise all the muscles. You hold each side for five seconds, relax and then do it again (striving for 20 times).
3. Bridge exercise
This exercise is a little more difficult and may take some time and stretching to achieve. You must lie on your back with your knees bent. Keeping your shoulders on the floor, lift your hips up as far as you can off the floor. This will target and strengthen the buttocks and back muscles. You then hold the position for five seconds and do it again (striving for three sets of 10 reps).
4. Alternative squat
This is not your normal squat. It is designed to use your leg and core strength to build strength in your back and create a healthy spine. This exercise involves using your body to create resistance and mimic a regular squat. You sit on a chair and cross your arms, touching your shoulders with your fingers. Then force your feet into the floor using your leg muscles. As you do this, clutch your buttocks and stand up. You need to make sure your back and neck stay aligned. Then, sit down, using the same muscles. Do these 10 times in three sets.
5. Core exercises with an exercise ball
When you strengthen your core muscles, you affect your back muscles in a positive way. Using an exercise ball is a great way to strengthen your core and your spine at the same time. You can do a variety of exercises, including a back walk-out, front walkout, and reverse crunch. The front walkout exercises involve placing your chest on the ball and, using your hands, walk out as far as possible. The back walkout involves sitting on the ball and walking your feet out as far as possible. During a reverse crunch, you will place your chest on the ball, walk until the ball is at the knees, and then pull the ball up. All these exercises will strengthen your core and back muscles. Strong back muscles create a strong spine.
It is important to take care of your spine. Of course, especially if you have back problems, you should check with your doctor to make sure these exercises are appropriate for you. Using these exercises will strengthen your core and your spine if used properly over time. They will increase your range of motion and help avoid joint pain and muscle damage because your muscles have become shorter and tight. The exercises will lengthen and loosen the muscles in your back, which will keep your spine healthy and keep you moving the way you want.