7 Great Exercises To Build A Healthy Spine
Having a back ache or suffering from one back condition or another seems to be normal these days.
We tend to shrug it off by saying – “it’s just a minor back ache”, but in truth our lifestyle and diet has adversely affected our health in general and the state of our back in particular. Our lifestyle choices play a significant role in literally shaping or breaking our backs.
If your lifestyle entails sitting for long hours in a day or standing for a significant period of time, then you are more likely to suffer from back pain. Your profession or job may require that you sit or stand for long hours in a day, but you need to know that in doing so you are greatly causing harm to your back.
There are however some exercises that you can do to make your back less tense and help ease that pain you may be feeling, let’s take a look at them.
You can use an exercise mat or lie on a rug when doing this exercise.
- You should lie flat on your back
- Then you have to bend your right leg first of all at the knee
- After this, you need to straighten out your left leg and it should be above your head
- With both your hands holding your leg just under the knee, you then gently pull it to your torso
- Try holding this posture for about 30 seconds and repeat this exercise for both your legs two times
- Bend both your legs at the knee while lying flat on your back
- Grab your left leg at the knee with both your hands and try pulling it to your torso
- You should try and hold this posture for about 20 seconds then try to repeat this exercise for both your legs for a couple of times
- Get on your back and lie flat
- At a 900 (right) angle to your body, stretch out your right arm at your side
- Keep your left leg straightened by stretching it out
- With your right knee, try and move it to your left side, this posture should be such that your right knee is almost touching your left hand
- Be still in this posture for about 20 seconds then try and repeat this exercise for both your knees and for a couple of times
- Bend your left leg at your knee while you lie flat on your back
- Cross your left thigh with the lower half of your right leg, make sure your knees point out sideways and at a 900 (right) angle
- Gently pull your left leg to your head and keep this posture for about 30 seconds
- Try to reverse this posture with your right leg and hold also for 30 seconds
- Kneel putting your hands on the knee of your left leg which is bent at the knee and the pointer upwards
- Let your right leg be behind you
- Keep this posture for about 30 seconds and then reverse the posture this time with you right leg
- Lie on the floor but on your right side make sure your right leg is straight
- Put your left leg bent at the knee and behind you and hold your left leg with your left hand
- Try and hold this posture for about 30 seconds after which you are required to reverse the posture
- This posture requires that you stand at about an arm’s length from a table
- You should then bend your head and torso forward touching the table with both hands, with your legs bent a little at the knees
- Make sure your hands are stretched out and that your head is at the same level as your shoulders
- Keep this posture for about 10 seconds, after which you should stand straight up and gently bend your body to your left and then right side.