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To be healthy, our spine needs stability (more on that in the episode about the core of the torso) and full mobility. It is not about extreme, acrobatic forward and backward bends that many associate with yoga, but about using the natural range of movements available in several planes. The following set of exercises includes active and passive forward, backward and side-to-side spine movements and gentle twists.
All these exercises are completely safe and very beneficial for the vast majority of people. But beware: if you suffer from arthritis of the spine, discopathy (prolapsed disc), or other serious spinal injuries / conditions, consult your physician before starting this set of exercises.
Preparation: position on all fours
1. Start in the position on all fours. Place your knees approximately hip-width apart for greater stability. The elbows must be straightened during the exercise.
2. Place the spine in a neutral position, that is, maintaining the natural curve in the lumbar region.
3. Exercise your abdominal muscles slightly.
4. Distribute your body weight evenly over your entire hands, so as not to strain your wrists.
If your knees are bothering you, you can put a blanket under them. If this does not help, you can put two thin books (of the same thickness) under your shins so that the kneecaps hang in the air and press the shins lightly against the books.
If you have a problem with your wrists, clench your hands into a fist and place your wrists straight on the mat, making sure your wrist is in line with your forearm.
Wavy cat’s back
You will be doing a cat’s back, but moving your spine vertebrae by vertebrae, starting at the coccyx and ending at the neck.
1. Start on all fours with your hands more or less under your arms and your knees more or less under your hips, so that you feel stable. Don’t strain your wrists.
2. As you exhale, begin to bend your spine upwards in a smooth motion from the tailbone, through the lumbar region, through the thoracic spine, to the neck. Let your head drop down.
3. Inhale, start the movement from the tailbone. Bend the lower, middle and upper spine downwards, then slightly lift your head up. Make sure your neck is not uncomfortable.
It is important to make this movement slowly and consciously, engaging each section of the spine in turn. Repeat three times, increasing the number of repetitions to six over time.
Child’s position
Slowly sit on your heels and let your upper body drop towards the floor. If your buttocks are hanging in the air and not reaching your heels, you can spread your knees wider to the sides. If your buttocks still don’t touch your heels, fill the gap between your buttocks and heels with a folded blanket or pillow.
If this position causes knee discomfort, lift your hips higher and support them on a pillow. If discomfort occurs in the ankles, roll up the blanket and place it in front of the ankle, just above the back of the foot.
Let your spine arch slightly. The head is relaxed and is resting on the floor. The arms are stretched out in front of you, but relaxed, and the elbows are slightly bent. Stay still for 2 minutes, letting gravity passively deepen the position. Remember, you’re not trying to force anything.
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Moon baby
1. Starting in the baby position, begin walking your palms to the right, making sure both arms are at the same level.
2. You can move your hips slightly towards your left heel. You can clearly feel stretching along the side of your body in this position, from your hip to your hands.
3. Stay still for 3 breaths.
4. Return your hands inside.
5. Start walking the other way until you feel a stretch.
6. Stay for a while
7. Slowly go back with your hands inside
8. Slowly, vertebra by circle, roll up (head rises to the end) and sit on your heels.
The hero’s twist
- Sit comfortably on your heels. Remember that you can always sit higher, on a pillow or just a chair (see below). You should not feel any discomfort in your knees.
- Place your fingers between your lower ribs and hip bones and stretch your spine without rotating your hips forward or pushing your chest out.
- Lengthen the spine, and at the same time slightly engage the abdominal muscles by about 10%.
- Keeping the spine in the same position, initiate a movement from the chest. When you inhale, pull yourself up slightly, while exhaling, feel your chest opening by itself and turning to the right. The core of the body, especially the chest, is the source of this movement, the arms and neck only follow it.
- Make sure the head is unscrewing to the same degree as the chest, no more.
- Once you move deeper into this position, you can put one hand behind you and the other on your knee.
- Make sure you are not leaning back or forward. The spine is constantly stretched straight up and you rotate along the central axis of your body.
- With a breath, go back inside.
Repeat the same exercise on the other side.
The twist on the chair
- Sit on the chair sideways to the back. Choose a chair that has a flat, even seat. Make sure your knees are in line with your thighs. If necessary, place a book under your feet.
- Try to widen the distance between your lower ribs and your hip bones without flexing your lower spine and pushing your chest forward.
- Exercise your abdominal muscles slightly
- As you inhale, pull yourself upwards, and as you exhale, slowly begin to twist towards the back of the chair. The movement begins at the sternum: you twist around the axis of the body.
- With each inhale, pull yourself upwards, with each exhale, turn your torso slightly towards the backrest. Note: the legs and hips remain in the same position, only the torso is working!
- Once you are a little deeper in this position, you can put your hand on the opposite knee or place both hands on the back of the chair. It is important that it is not your hands that are pulling you towards the backrest, but the muscles of your abdomen and back. Both arms should remain at the same level.
WARNING!
If you have discopathy and you experience any discomfort in your spine as you roll up or arch your spine in the baby position, give up these movements and positions. In case of discopathy, one should also be careful when twisting the torso. They should be performed very slowly and never to the maximum range of motion.
If you are not sure if these movements are advisable, please contact your doctor or physiotherapist!