The 6 Most Helpful Exercises For Your Healthy Spine
In the human body, the spine supports the entire upper body’s weight. The spinal column includes 26 bones of different sizes and structures. A healthy spine not only plays an important role in an adult body, but it also helps in proper movement by allowing the adequate flexibility while walking. The spine also protects the soft and sensitive spinal cord. Prolonged sedentary positions can affect the condition of a healthy spine and may result in back pain and other spine issues.
The strength of the spine depends on the strength of the abdominal muscles and back muscles. Exercises that involve the glute muscles and abdominal muscles strengthen the spine eventually. Here are six best and easy exercises that you can perform at home to get rid of back pain and to have a healthy spine.
Exercise-1: Upright Leg Stretch
Start this exercise by lying on your back. Now bend your left leg at your knee and stretch the right leg into the air. Grasp the folded leg with both the hands behind your knee and calf area. Pull the leg gently towards your head. Repeat the same position by altering the legs each time. Try holding this stretch each time for at least 20 seconds and repeat it for 3-4 times for each leg.
Exercise-2: Knee Tuck and Pull
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Start this exercise in the lying position. While on your back, bend your legs at the knee but with the feet on the ground. Just like the upright stretch, grab your left leg at the knee and hold the position for a few seconds. Now repeat the same for the other leg. Switch legs after each cycle are complete.
Exercise-3: Double Knee Tuck and Pull
In this exercise, you do the knee tuck and pull for both the legs each time. Start this exercise while on your back and your feet on the ground. Use both the hands grab both the legs below the knees and pull these gently towards your torso. Hold the position at least for 30 seconds before starting the next cycle. Repeat this exercise for 3-5 times.
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Exercise-4: Cat and Cow Pose
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Start this exercise by kneeling on the floor in table-top position. Keep your back and head aligned to the floor. Now arch your back in an upward position slowly while keeping your ab muscles engaged and head relaxed. Hold this position for three seconds and then reverse it. In this step, you need to arch your back towards the floor by dropping your belly downwards. Reverse the position after each cycle. Also, stretch your butt upward in between the two cycles while keeping your head and chest lifted. Repeat this 4-5 times for each position.
Exercise-5: Spine Twist
This is a great exercise to strengthen your back muscles and to alleviate back pain. This exercise is done on your back too. Lie on the floor on your back with your legs stretched straight. Now keep your left arm stretched out to the side of your body and bend the left knee. Next, try to stretch towards your right side over your right leg with left leg bent and arm stretched. Repeat the same positions for the right leg and arm. To make the exercise more effective, use your right hand to pull the leg away from your body while performing the exercise and to increase the stretch. Repeat the cycle for 3-4 times on each side and hold this position for 15-20 seconds.
Exercise-6: Upright Back Stretch
This stretch helps to soothe the back pain and gives a good lower back stretch. Start by getting into the kneeling position but with one knee off the ground and one on the ground. Keep your quadriceps parallel to the floor and one knee above your ankle at a 90-degree angle. Lean forward while keeping your upper body tall. Hold the stretch for 20-30 seconds and repeat the exercise 3-4 times on each leg before switching the position to the other side.
Unfortunately, a majority of people suffer from spinal pain at some point in their life. Sedentary lifestyle, obesity, bad posture and prolonged sitting causes back pain in many individuals. People who opt for a lifestyle change to improve their back condition should consider including few of these mentioned exercises to maintain their back. By doing these exercises regularly, you can keep your spine healthy and strong.