Most of us know our body and spine are designed for regular movement and activity but still many of us spend many hours a day sitting. You can take simple measures to correct this. Try this simple sequence of spinal movements to move your spine in all directions. This can be done in as little as 3 minutes each day and if done every few hours, will help keep your spine supple and healthy.
ACTIVE STANDING SPINE MOVEMENTS
Keep the lower abdominal muscles gently tensed throughout these exercises. For each exercise, take one gentle breath in, then exhale fully and tighten the perineum, lower abdomen and the ‘underarm muscles’.
Spinal Stretch
Interlock fingers in front of body and push hands away. Take arms and shoulders forward and up to lengthen spine and trunk. Keep lower ribs moving inwards towards the spine and move tail bone slightly down and forward to prevent back arching.
Spinal Forward Bend
Bend knees 20-90˚. Lean slightly forwards to activate back muscles, interlock fingers behind back and push hands away. Take arms and shoulders back and down to bend spine and trunk back. Move tail bone slightly down so lower back is not over-extended.
Spinal Backward Bend
Bend knees 20-90˚. Lean slightly forwards to activate back muscles, interlock fingers behind back and push hands away. Take arms and shoulders back and down to bend spine and trunk back. Move tail bone slightly down so lower back is not over-extended.
Spinal Sideways Bend
From spinal stretch, move left ribs upwards and move hips carefully left to stretch the left side of body. Exhale fully, then push hips to the right to return to spinal stretch. Repeat on right side.
Spinal Twist
From spinal stretch, rotate body clockwise. Keep right ear slightly lowered. Move right hip slightly fporward. Do no arch back or bend sideways. Exhale fully, reutn to spinal stretch. Repeat on left side.
General Precautions and Instructions
This synergy-style yoga program is designed for people with non-serious low-back pain. It may not be suitable for people whose pain is easily inflamed after any exercise. The program is not designed to be practised during pregnancy or in cases of cancer. Move gently and carefully into each exercise and modify them according to your limitations. Keep the abdominal muscles gently tensed while you hold each posture for about 10-30 seconds.
Routine designed by Yoga Synergy
Find out more about their classes and workshops at: