Do you often feel fatigue at the back of your neck, in your spine, and sometimes find your neck or back muscles stiff? If so, then you’re probably not taking proper care of your spine. Because of hectic routines, we are often unable to undertake a full time working out routine, but that doesn’t mean that you should be neglectful of your spine. Your spine, along with your brain, comprises the Central Nervous System (CNS). It is essential that your spine is well rested and working in order for you to breeze through your day. Here are some spine stretches that you can do every day to stay healthy and fit.
These spine stretches are designed to stretch your tissues and muscles so that you can perform every day duties better. The best part is, they don’t take much time, and it gets easier to do these after the first try.
Lie down on your spine and put your palms down on both sides, in line with your shoulders. Bring your thighs up upright and slowly lower them to each side alternatively. This spine exercise is called Reverse Trunk Twist. It’s supposed to not only stretch your back muscles but also help shape your abdomen.
Side Bends are another great exercise for your spine tissues and muscles. Stretch your arms over your head and clasp them together. Stand shoulder-width apart. Lean to one side and then to the other, as far as possible from the two. Don’t be reckless here by overdoing it. Side pains can lead to a condition known as lumbar disc bulge.
If you do side bends with a dumbbell in one of your hands (and keep switching between both hands), it’s called Weighted Side Bends. This is a little more than stretching and more of an exercise, but its light enough to be done daily without over exertion.
Use an adjustable strap to do this next exercise. Make sure your palms face each other, hold onto the straps and squat. Make sure you don’t bend your spine as you squat, keep it straight to maintain its natural curvature. This is called a Full Back Stretch because it kicks all your back muscles into action.
To do a Reverse Sit-Up, lie on your back and bend your knees. Thrust your knees up like you’re trying to touch your chin with them. Push down with your palms at first. When you get into the habit, put your arms behind your head and use your abdominal strength to do this exercise.
Finally a few tips before you try out these amazing spine stretches. Make sure you’re wearing running shoes. Don’t exercise in slippers. Make sure the straps are securely tied for full back stretches. Also drink water at regular intervals. Remember not to over-exert yourself – start at a slow pace and gradually speed up once you become more comfortable with the exercise. Also, make sure you have an exercise mat you can lie down on. Exercising on the floor can result in long lasting spine complaints. Start treating your spine well today!