How to keep the sacrum healthy: exercises for people of any age

Responsible for everything

The sacrum is a rhomboid bone at the base of the spine. Approximately in the same place are located: the geometric center of the body, the center of mass, mobility and support, the centers: life and energy, as well as the hormonal center, which is also responsible for our sexuality.

Any blockage of this area leads not only to pain, but also to “turning off” the vital functions of the body. In the practices of qigong, yoga and others, the sacrum is considered the center that connects the body into a single mechanism. Each movement in any exercise begins with an impulse coming from the base of the spine.

Often, the sacrum acts as a natural counterbalance that makes every movement complete. It connects together and “turns on” the entire “internal structure” of a person. The same mechanism allows you to maintain stability, the ability to act without tension and effort.

Pledge of Freedom

Most often, nervous tension forms foci of muscle tension – bodily “blocks”. The degree of freedom of the sacrum directly affects the degree of our inner freedom, the ability to always hear ourselves and rely on ourselves, make independent decisions. After all, the sacrum is the first bone that forms in the embryo, it is he who is responsible for our “I”.

For a fulfilling life

A clamped motionless sacrum does not allow a person to fully live. And it’s not just the pain. Opposite the sacrum is the lower (main) human energy center – Dantian. In Chinese tradition, it has many names: “reservoir of energy”, “entrance gate of Qi”, “outpost”, “storage of vitality” …

Even the names show how important this center is for a person. For many peoples, the lower abdomen is considered a sacred place, directly related to the basis of life itself. In Slavic languages, “life” is called “belly”. The sacrum is sometimes referred to as the “second brain”.

Of course, the physical and psycho-emotional health of a person as a whole depends on the health of the sacrum. Therefore, training in most health systems begins with the development of its mobility, “revitalization” and restoration of the sacrum.

Even if you lead an inactive lifestyle and are constantly busy, there are simple ways to help maintain the strength and mobility of the sacrum at any age.

Exercises for the sacrum

These exercises are based on the principles of safety and simplicity. Simplicity implies the ability of the patient to immediately remember the exercise and perform it without additional devices and large expenditure of effort.

But still, complete safety can only be guaranteed if you are trained by a master. And you should consult with your doctor first. It is important to determine the health of the spine in order to be sure that there are no injuries and hidden damage. It must also be remembered that any exercise cannot be performed “through pain” and with large amplitudes.

The exercises are divided into three groups depending on the position in which they are performed. They can be done at different times of the day and in different locations, and for this it is not even necessary to retire.

I. Lying – morning and evening right in bed

1. Ride on your back. Sit down, bend your legs at the knees 90 degrees and put them shoulder-width apart. Grab your knees with your hands, straighten your arms, leaning back a little. Relax the stomach, squeeze back the lower back and roll onto it. Then slowly ride on the most rounded back with the chin brought to the chest and straightened arms.
2. Do twists with two legs. Lie on the floor with bent legs. The knees are closed, the arms are at the sides. Slowly and effortlessly touch the knees to the floor on the left and right at the level of the thigh. In this case, the feet should be on the floor. Bring your knees to your chest, then just as slowly and effortlessly touch the floor with your knees on the left and right at shoulder level.
3. Crawl your buttocks. Lying on your back with bent knees, begin to gradually crawl with your buttocks to your heels, alternately shifting the right and left pelvic bones.
4. Stretch your legs. Lying on your back, straighten your legs, alternately pull the heels of your right and left legs away from you.
5. Do a twist with a bent leg. Lying on your back, bend one leg at the knee and bring it inward as far as it is comfortable (the thigh is placed at a right angle to the lying leg). Repeat the same with the other leg.
6. Do a twist with a straight leg. Lying on your back with straightened legs, slowly move the straight left leg over the right, turning the pelvis relative to the body. Stretch with a straight left leg. Repeat on the right side.
7. Adopt a child’s pose. Sit on your knees, lean forward, rest your forehead on your knees. Put your clasped hands on the floor in front of your head. Slowly raise your back up, holding your head with your hands and stretching the entire spine.
8. Draw out the tail. From the child’s position, rise to your knees and elbows, stretch one leg back, slowly lower back. Repeat for the other leg.

II. Sitting – at work, in a car, transport

1. Rock the sacrum. Sitting on a chair, relax your stomach, slowly twist your pelvis forward, then back.
2. Pull your legs. Lean back in a chair, alternately pull straightened legs.
3. Twist while sitting. Throw the left leg over the right, bring the right elbow behind the left knee. Resting your elbow on your knee, continue to turn to the left, while stretching your crown up. Repeat on the opposite side.
4. Stretch the sacrum. Resting your hands on the seat of the chair, rise on your hands. Relax the pelvis, alternately stretch down the left and right half of the pelvis.
5. Stretch your lower back. Lean forward, hang your head. Reach the floor with your hands, stretch your buttocks back.

III. Standing – at any free time

1. “Bend the stick” back. Starting position: stand up straight, feet shoulder-width apart. Put one leg forward to the length of the foot on the heel, lean forward slightly, twist the pelvis in the same direction. Relax the exposed leg, stretch the sacrum back as far as possible. Hands for balance, you can stretch forward. Repeat for the other leg.
2. Stretch the stick with your foot. Starting position: stand up straight, feet shoulder-width apart. Extend one leg back to the length of the foot on the toe. Slightly lean forward, twist the pelvis in the same direction. Relax the exposed leg, stretch the heel to the floor. Repeat for the other leg.
3. Pelvic circle. Starting position: stand up straight, feet shoulder-width apart. Make slow circular movements with the pelvis so that the top of the head remains motionless in place.
4. Twist while standing. Grab your left knee with your right hand, bring your knee to your right shoulder. Repeat for the other leg.