We are all spending a lot of time in front of our devices, sitting on a chair or other activities that are stressing us out. In all of this, we are often forgetting how to take care of ourselves. But in the long run, our fitness should definitely be on our to-do list for every day. Especially if we want to stay active and not let anything affect our productivity.
A little exercise is something we all need to stay physically and mentally fit. And since we have to spend so much time sitting, our spine should be given more attention. The good news is, there are a number of simple exercises for our spine that we can include in our workout plan. Something that will help in correcting our posture and help will any kind of pain that needs to be resolved.
5-Step Workout Plan for the Spine
In active physiotherapy, experts tend to put special emphasis on posture since it can affect all other processes of the body. So, back exercises should certainly be a crucial part of your workout routine.
Let us go through a step-by-step guide of the exercises you can take up to keep your spine healthy.
- Knee to Chin Stretch: The spine can stay in the best condition when it is getting enough flexibility and this is why stretches are the most important exercises to be done for the spine. The knee-to-chin stretch helps with flexibility throughout the body and your exercise regime can start with this:
- Lay on your back
- Put your heels on the floor, legs set straight
- Take both hands, pulling one knee up to your chest
- Repeat the process with the other knee
- Forward Fold: The forward fold, also known as the “standing stretch” helps release any built-up tension on the spine and muscles. The simple steps of this exercise are:
- Stand straight on the ground with the legs slightly apart at the heels
- Take your hands over the top of your head and stretch them out
- Slowly bend down from the hip
- Get your hands to touch your toes or as much as possible on the first try
- Your chin should touch your chest and your head should be downwards towards your knees
- Hold the posture for one minute and slowly stand back up
- Chest Opener: Stretching your chest helps in muscle relaxation, breathing and maintains the back posture while standing up straight. Here is how you can do this exercise:
- Stand on your feet, keeping them slightly apart
- Keep your neck, chest and back straight; keep them in one line
- Take your hands behind you
- Try to touch both your hands, lacing all the fingers together
- Breathe IN 5 deep breaths; hands should rise up
- Breathe OUT and release the hands down
- Before repeating the process, take a few normal breaths to relax
- High Plank: Planking is a good way to maintain balance, keep the spine straight. High planking also helps to strengthen the forearms and shoulders. The steps to do a high plank are:
- Lay on the floor, facing downwards
- Straighten your limbs, lift your heels and raise the hips on all fours
- Check that your neck, hips and head are in one straight line
- Keep the hips lifted at a steady position for at least one minute
- Repeat 5-6 times, as you seem fit
- Back Flexion: The back flexion stretch is one of the basic exercises for the back and helps to maintain the flexibility of the lower and upper back, as well as the neck. To do this:
- Lie straight on your back
- Pull up both your knees to your chest
- Gently push your head forward toward your knees
- Keep this posture for 10-20 seconds till you feel the light stretch on your back and neck areas
Posture for Good Health
Posture is one of the most important parts of our physical health. In order for our system to function properly, we need to have a healthy skeletal system in place. There is a chance that our 12-13 hour busy schedules that keep in sitting on a chair for long hours have a detrimental effect on our posture. Making some time for a few light exercises can help to keep us fit and active. More importantly, it helps us take a break that we deserve!