6 Exercises to a Healthy Spine

Regular movement is important for spinal health. However, prioritizing certain exercises can help you ensure that you are doing the right kinds of movement. Eric Goodman, DC says that the best type of exercise is one that focuses on body weight control and strength. You can do any movement or resistance that you want once you have mastered your body weight.

These exercises will help you to control your body and keep your spine in a straight line. These exercises can help you make your cardio and strength training safer and more efficient.

He explains that if you don't do the act of alignment first you will likely have to correct injuries at some time. You'll stay in a pre-rehabilitative place if you practice that alignment right from the beginning, even as you get stronger.

Goodman suggests that you practice "decompression breathing" for all exercises. With each inhale, lift your rib cage and expand it in all directions. As you lengthen your spine, imagine your vertebrae stretching out from one another. This feeling of vertebral separation should be maintained with each inhale.

If you are experiencing moderate back pain and it doesn't get better within two weeks, consult a physical therapist for targeted treatment. Before you attempt these exercises, make sure to continue your consultation with your healthcare provider if you've been diagnosed with an underlying spinal condition.

Similar to the previous example, if you have back pain that prevents you from walking or makes it difficult to sleep at night, consult a doctor before performing these exercises.

Lunge Decompression

• Start in a split position with your legs straight apart (or slightly further).
• Place your feet on the ground and point both of your feet forward.
• Spread your weight evenly between your front leg and your back leg. Then, pull your front heel towards each other.
• You can expand your ribcage by thinking about raising your hips.
• Engage your abdomen.
• Breathe in, pull your chin up, and extend your neck.
• Keep your arms straight up, and your hands in front of you ears.
• Your weight should be evenly distributed between your front legs and back legs.
• You can hold the pose for between 45-60 seconds and take approximately 5-10 deep breaths.
• Repeat the process with both legs.

To Platter Hands, Hip Hugger

Hip hugger:

• Standing tall, let your arms reach out to your sides with your palms facing forward.
• Place the pinkie of each hand against your thighs.
• Keep your hands against your thighs and pull your elbows back. Spread your hands out and rotate your thumbs back.
• You can hold the pose for between 45-60 seconds and take approximately 5-10 deep breaths.

Platter hands

• To hug your hips, bend your elbows 90 degrees so that your forearms touch your sides.
• Spread your arms out so your hands are parallel to your chest.
• For approximately 45-60 seconds, hold the pose or for about five to ten deep breaths.

Supine Decompression

• Place your hands on your hips and erectly lie down.
• Move your feet up so that your toes are pointed upward. Then, squeeze your inner thighs.
• You can expand your ribcage by thinking about raising your hips.
• Engage your abdomen.
• Keep your arms straight up and your shoulders back.
• Reach your back towards the ground and extend your ribcage.
• You can hold the pose for between 45-60 seconds and take approximately 5-10 deep breaths.

Internal Leg Trace

• Place your hands on your hips and erectly lie down.
• Move your feet up so that your toes are pointed upwards. Then, squeeze your inner thighs.
• Place one heel on top your opposite ankle, and rotate your top hip so that your knees and toes cross the midline of your body.
• Keep your pelvis stable.
• Move your top heel along your bottom leg, stopping below or just above the kneecap.
• To meet your top leg's inside, bring your palm to the outside of your hand.
• Apply pressure to your top leg by pressing down on it.
• You can hold the pose for between 45-60 seconds and take approximately 5-10 deep breaths.
• Repeat the process with both legs.

Kneeling founder

• Place your knees on the ground, with your feet slightly wider than your hips.
• Your feet should be flexed so that your toes touch the floor.
• Keep your hips back and your weight above your knees.
• Place your hands on your fingertips and extend your arms out in front of you. Push your hips back even further.
• Keep your fingertips in contact with your fingers and raise your arms above your head.
• Your arms should be straight in front of you, with your chest raised and your chin back.
• You can hold the pose for between 45-60 seconds and take approximately 5-10 deep breaths.

Anchored Back Extension

• Place your hands on your stomach and extend your legs.
• Your feet should be flexed so that your toes touch the floor. Your big toes should be pressed together with your heels slightly apart.
• Place your elbows on your sides, and your palms should rest on the ground beside you head.
• Keep your neck neutral and lift your head just a little off the ground.
• Turn your thighs inward.
• Elevate your hands, wrists and elbows from the floor.
• Breathe in and expand your ribcage. Your hips should be elevated to increase your ribcage.
• To maintain your body's length and elevation, continue to engage your abdomen during the exhale.
• You can hold the pose for between 45-60 seconds and take approximately 5-10 deep breaths.

This excerpt was taken from "Back on Track", which appeared in the January/February 2022 issue Experience magazine.