The spine is an instrumental part of your daily life, even though you may not spend much time thinking about it. Your spine is actually made up of three sections, each with a curve designed to help absorb shocks and prevent injuries to vital organs. There are 33 vertebrae through your spine, each one separated by a disc to ensure maximum movement.
You’ll also find that the main nerves travel through the spine, relaying messages to and from your brain. If this is damaged you will suffer from an inability to control certain parts of your body. Permanent injuries, known as spinal cord injuries, are life-changing. In these instances, you’ll need a good spine surgeon to outline the options and help you rebuild your life.
Even minor injuries can be a nuisance as a bad back can prevent you from doing many normal activities and leave you feeling depressed. You need to know and use the exercises that will help you safeguard your spine.
1. Knee To Chest
This is a simple exercise you can do anywhere. Simply lay on your back on the floor. Put your feet flat on the floor with your knees bent. Then, wrap your arms around one knee and gently pull it toward you. Ideally, you should reach your chest and hold it there for five seconds before repeating with the other leg.
Aim to do it 3-5 times to each leg.
2. Pelvic Tilt
You’ll find the pelvic tilt releases tension in your spine and can even improve flexibility. Lie on your back again with knees bent and feet flat on the floor. This time push your tummy upwards while arching your back, keeping your shoulders on the floor. Hold the position for 5 seconds and then repeat.
The aim is to build up to doing it 30 times a day.
3. The Bridge
A bridge stretches hamstrings, back, and buttocks. This is actually similar to the pelvic tilt. Start in the same position but, as you lift your hips focus on keeping your back and buttock muscles tight. Again, do this for five seconds and aim to do it thirty times a day.
This is a yoga pose but it’s easy to learn and surprisingly effective at strengthening backs. You’ll have to start by getting onto your hands and knees. Your knees should be the same width apart as your hips.
Start by arching your back and pulling your belly button in. Hold for five seconds then drop your tummy toward the floor while raising your hips.
Repeat the exercise 5-10 times.
5. Shoulder Squeeze
You can do this while sitting or standing. Simply focus on adopting a proper posture and then pull your shoulder blades back toward each other. Hold for five seconds and then relax before repeating 5-7 times.
6. Chesty Chin
This is another one you can do sitting down, even while you’re working. Simply sit with the correct posture and then slowly tip your head forward until your head rests on your chest. Hold it there for 3-5 seconds and repeat 5-10 times.
The best thing about these exercises is that they are easy and can be done anywhere.