Keeping the Spine Mobile
The most common complaints I hear from students are related to muscle tension and stiffness due to chronic or acute back pain. As a result from these problems, we suffer from poor posture, stress, tight shoulders, weak abdominal muscles and even depression.
Through Yoga and Pilates exercises, as well as better breathing techniques, many of these problems can be alleviated, and we can learn how to develop strength in the core muscles of the body, particularly along the spinal column, helping to move the body with comfort and ease so that there is less chance of injury.
Where do I start?
With the breath. Most of us do not know how to breathe properly resulting in a ‘disconnection’ from the mind and the body. Once we understand that the body cannot be moved without the breath, the more we can feel the body in its entirety. Full effective breathing can help alleviate issues highlighted above, and encourage healthier blood flow. Slow calm breathing results in relaxing the entire body so that blood pressure is lowered, helping to lower cholesterol levels.
Please ensure you check with your GP before you begin any type of exercise program.
Abdominal Breathing
Lie on the floor, knees bent and feet flat on the ground. Place hands on lower belly and feel on the inhalation oxygen filling up the lung so that the rib cage and abdomen expand around the hands. On exhalation, feel the abdomen contract to release carbon dioxide so that belly and rib cage contracts. Do not exaggerate or hold the breath. Keep shoulders relaxed (up to 6 breaths).
Spinal Release (flexion and extension of the spine)
Two of the most important movements for the spine are extension and flexion (see below) know as Cat Stretch. This release allows is a wonderful way to loosen up tight shoulders, stiff lower backs and feel the abdomen moving with the inhalation and exhalation. The exercise can be done sitting on a chair if kneeling isn’t suitable.
Flexion of the Spine
Kneel on all fours with knees under hips and as wide as the hips. Place hands a couple of inches forward of the shoulders so there is less stress in the wrist joint. Arms can be as wide as the shoulders if shoulders are particularly stiff. Take a couple of long breaths out of the mouth to relax.
On the inhalation, tuck the lower back under, creating an arch and pushing up the upper back, with chin towards chest. Don’t bring the shoulders up to the ears.
Extension of the Spine
On the exhalation lift the lower back, drop shoulders down and look forward. Go slowly and with breath ease, repeat 4 times then rest.