Gravity creates compression on your spine whether you are lying on your sofa, sitting at your desk or standing in line at the grocery store. While spinal compression is normal, discomfort and pain can occur when we remain in any position that does not allow the discs to be in healthy traction and the spinal fluid to move through the spine. Yoga done correctly can move the spine into positions to allow movement of spinal fluid.
Basic Decompression
Stretching exercises throughout the day can help prevent more painful neck or back pain. Standing in front of a wall, set your palms flat on the wall, shoulders-width apart, and step back until your arms and spine are extended straight. Keep pressing your palms into the wall while you simultaneously extend through the crown of your head and draw your hips away from the wall. Remain for a few seconds before resting. This provides decompression throughout the length of the neck and spine.
Twisting Stretches
Remember to elongate through the top of your head before twisting in any kind of twisting stretch or yoga pose. While sitting, interlace your fingers and press your feet into the floor. Extend through the top of your head and turn your chest to the right, remaining for five breaths. Return back center, uncross your fingers and interlace them the less familiar way to create symmetry and turn your chest to the left. You create decompression in the upper midthoracic spine, the area where many people are less flexible.
Downward-Facing Dog Pose
Set your hands on the floor, shoulders-width apart and walk your feet back until your legs are nearly straight. Slightly bend the legs and extend the heels down, keeping the front and back of the thighs, quads and hamstrings stretched. Continue to press your palms into the floor and aim your pelvis straight away from them and straighten the knees. Remain for several breaths before lowering your knees to the floor to rest. This classic yoga pose creates decompression along the entire spine.
