Improve Spinal Health With A Few Chiropractic Exercises
Regardless of your condition, improving your posture through spinal exercises should be an important part of your fitness regime. Spinal exercises, correctly performed, are some of the best preventative measures one can take to circumvent back disorders. Not only will you enjoy the benefits of a healthier, stronger spine and nervous system, you will also look and feel better.
One of the best ways to help your back become healthy, and stay healthy and pain-free, is to start a regular exercise program that increases the flexibility and strength of the muscles that support the spine. The following is a list of exercises recommended by doctors of chiropractic. The areas they are designed to strengthen or stretch are shown in parentheses. Repeat the exercises five to ten times each exercise session. Always check with your doctor of chiropractic before starting any exercise program.
Spinal Exercises #1
BENT-LEG SIT-UPS (stomach muscles): Lie with your back on the floor, knees bent, feet flat on the floor and arms crossed on your stomach. Raise your upper body slowly, until you are just halfway to a full sitting position. Hold for five seconds, then return to the floor.
Spinal Exercises #2
HIP LIFTS (buttocks): Lie with your back on the floor, knees bent, feet flat on the floor and arms crossed on your stomach. Slowly lift your hips off the ground, being careful not to arch your back. Hold for five seconds, then relax.
Spinal Exercises #3
STRAIGHT LEG RAISE (hips and hamstrings): Lie with your back on the floor, knees bent, feet flat on the floor and arms crossed on your stomach. Straighten one leg so that it is parallel with the floor, then raise it until it reaches your bent knee. Hold for five seconds, then slowly lower. Repeat with the other leg.
Spinal Exercises #4
BACK PRESS AND RELEASE (stomach, buttocks and back): Begin in a face down position with your weight resting on your hands and knees, and your back and neck straight. Press your back upward by tightening your stomach and buttock muscles, and allow your head to drop. Hold for five seconds. Then relax muscles and allow back to sag, making sure your weight is evenly distributed on both arms and knees. Hold for five seconds, then return to beginning position.
Doctors of chiropractic recommend doing these exercises three to five times a week. You will notice the benefits as your back does not tire as easily after sitting in a chair for long periods or doing chores around the house. More importantly, your spine will be stronger and more flexible, which will make it more resistant to injuries and future aggravations.