Recently I listened to Dr. Vimal Patel, Faculty of the Spine Care Yoga and Posture Program, Dr. Ankita Dhelia, Consultant Osteopath & Craniosacral Therapist and Pooja Venugopal, Faculty, Sri Sri Yoga in Spinal issues. They emphasize the importance of flexibility and strength of the spine for our well-being.
Usually, specialists observe people with spine issues having joint flexibility or muscular strength supporting the vertebrae but not both. Whereas having both can prevent spinal injuries. These experts suggest seven spine exercises are done in the comfort of our homes to help alleviate minor spinal issues and maintain a healthy spine.
Cervical Spine Exercise - 1 (Upper back)
- Stand erect with your feet slightly apart.
- Stretch your hands straight to the front with palms facing downwards
- Bend your knees and gently push your pelvis down as if you are sitting in an imaginary chair
- Imagine you are sitting and reading a book
- Ensure that your hands are parallel to the ground.
- With awareness, sit straight and lengthen your spine
- Ensure that your knees don’t go beyond your toes
- Stand up and sit on the imaginary chair again
- You can practice it thrice
Cervical Spine Exercise - 2 (Upper back)
- Lightly press your right index and middle finger under the left collarbone
- Bend your left elbow and place your palm behind the head
- Move your elbow in and out and feel something moving under the collarbone with your fingers
- This exercise opens up your shoulder and cervical spine
- Repeat it 10 times on each side
Cervical Spine Exercise - 3 (Upper back)
- Place your right hand in line with your shoulder with your elbow bent at a right angle and fingers pointing forward
- Now make two movements simultaneously. Side-to-side movement of the neck and front and backward movement of the hand
- While you move your right hand to the front, your head goes to the left side (opposite side). Similarly, when you move your right hand to the back, your head moves to the right side (same side)
- Repeat ten times
- Now, practice the exercise with your left hand
Thoracic Spine Exercise - 1 (Middle back)
- Lie on one side
- Fold your knees and bring them comfortably as higher as you can
- The knees going higher toward your chest stretches the thoracic spine
- Hold it for 15-20 seconds and repeat it thrice
- Repeat the same exercise on the other side
Thoracic Spine Exercise - 2 (Middle back)
- Lie on the right side
- Fold your knees and bring them comfortably as higher as you can
- Hold the left knee with your right hand
- The left hand rests on the waist
- Rotate from the waist to rest your left shoulder on the floor
- You can feel the stretch on the thoracic spine
- Hold it for 15-20 seconds and repeat it 3 times
- For an additional stretch, open up your left hand while your left shoulder rests on the floor
- Now practice the exercise on the left side
Lumbar Spine Exercise - 1 (Lower back)
- Lie down on your back
- Fold your knees. Feet on the floor
- Lift the right leg up to the count of 10 while the left leg bents from the knee
- Slowly bring the right leg down and foot rests on the floor
- Repeat the same exercise on the other side
Lumbar Spine Exercise - 2 (Lower back) Setubandh asana
- Lie on your back
- Fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line
- Keep your arms beside your body, palms facing down
- Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet. Feel your bottom firm up in this pose. Both thighs are parallel to each other and the floor
- If you wish, you could interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms
- Keep breathing easily
- Hold the posture for a minute or two and exhale as you gently release this yoga pose
Relax
After the exercises, relax for five minutes to feel the contrast after the practice. Your muscles soften and open up from the tension accumulated in the spinal regions.
Did you know that every body part is connected to the spine? Our spine care experts in a Free Webinar on Spine Care will help you to learn to maintain a healthy spine and correct your spine issues.
Written by: Pratibha Sharma
Related link
Spine-health for professionals
FAQs on spine exercises
Keeping your spine immovable for too long is dangerous. Stretching your spine in between your routine is advisable.
‘Motion is lotion’ in spine care. Simple stretching movements keep the spine healthy.
Walking is the simplest form of exercise you can do for spinal problems.
Yes, meditation takes care of the spine. You can experience meditation for the spine here.
You can practice these asanas to relax your complete spinal muscles -
Pavanmuktasana (Wind relieving pose - a part of Padma Sadhna), Marjariasana (Cat-Cow stretch), Ardha Chakrasana (Standing backward bend, Anantasana (Vishnu pose), Bhujangasana (Cobra pose), Shalabhasana (Locust pose), Dhunurasana (Bow pose), Ardha matsyendrasana (Sitting half spinal twist), Tadasana (Mountain pose), Tiryak Tadasana (Swaying palm tree pose), Katichakrasana (Standing spinal twist), Trikonasana (Triangle pose) and Veerasana (Hero pose)
