rise up!
Spinal Exercises to Stand Tall
Your spine is a collection of 24 main joints with associated ligaments, cartilage and muscles, and is designed to absorb shock, withstand pressure and allow your back to bend and twist. It also forms a bony arch to protect your spinal cord, which passes messages from your brain to the rest of your body. So, it is not surprising that most people have back pain from time to time. Mild to moderate back pains or spasms sometimes occur for no apparent reason, and a surprising number of these go away by themselves. Even if you’re concerned enough to see a doctor, it is not unusual after an exam and x-rays to be told there’s nothing to worry about. Take it easy for a couple of days, maybe take aspirin, or your doctor may prescribe a muscle relaxer, and soon you’re as good as new. In spite of this, there are also a number of specific injuries you can get, and some structural changes that occur as you age.
Good posture and muscle balance help your back. Standing, your shoulders should line up with your hips, and pull in your abs. Sitting, keep your lower back in contact with the chair and both feet resting on the floor. Get up by pushing with your arms and legs, and keep your back straight and vertical. Sleep on your side with your knees toward your chest. Get out of bed by rolling to one side, then sit up sideways by pushing with your arms. When you bend forward, keep your back straight. To lift safely, bend your knees and squat instead of bending forward from your hips. To rise, put one foot in front of the other and use your leg muscles to stand. Keep loads close to your body when you lift them. Avoid twisting your body.
The following exercises will help strengthen and stabilize your back. If you currently have back problems, consult your doctor before proceeding with the program. Perform each exercise slowly, without strain.
Photography by Keith Munyan
CAT BACKS
Kneel on all fours. Proceed to inhale, contract the abdominals and round the back, while dropping the head down. Hold briefly, then relax and return to starting position. Perform 15 repetitions.
AB VACUUMS
Stand erect with feet shoulder-width apart and hands on hips. Proceed to inhale and extend chest out. Hold for 15 seconds, then relax. Perform 15 repetitions.
SKY REACHES
Stand erect with hands at sides. Proceed to inhale and raise arms overhead, reaching high. Pause, then lower to starting position. Perform 15 repetitions.
STANDING POSTURE
Stand erect with arms at sides. Proceed to inhale, tightening abdominals, thighs and buttocks. Hold for 15 seconds, then relax. Perform 15 repetitions.
FRONT BENDS
Stand erect with hands behind head. Keeping the back straight and knees slightly bent, proceed to inhale and lower at the waist until the upper body is parallel to the ground. Pause, then rise to starting position. Perform 15 repetitions.
SEATED TWISTS
Sit upright on a bench or chair. Proceed to twist to the left and grasp the back of the bench. Pull slightly to increase the twist, but don’t strain. Pause, then return to starting position and perform the next repetition to the right. Complete 15 alternating reps to each side.
SIDE STRETCH
Stand erect with one palm over the other overhead and feet shoulder-width apart. Proceed to exhale and bend to the right, keeping the lower body stationary. Pause, then rise and bend to the left. Perform 15 alternating repetitions to each side.