Exercises For A Healthy Spine

Your spine is connected to your muscles, joints and connective tissues in your torso, shoulders and pelvis. They all work together to stabilize your body to maintain your posture and balance when you move. Since your spine moves back and forth, side to and side, and rotates in different directions, you should exercise your body in all three planes of motion to keep it healthy, strong and limber.

Cross-over reach

This exercise strengthens your abdominals, hips, back and legs while you reach your arms diagonally across your body from a low position to a high position. According to Anthony Carey, owner of Function First in San Diego, California, strengthening your stability first will keep your spine strong and minimize injury.

Stand with your left leg in front of your right leg, and point both feet forward. Bring your right arm up and across your body from your right outer thigh to across your face. Swing your arm down, and bring your left arm up and across your body at the same time. Do not move your pelvis or legs, but allow some upper spine movement. Do 20 swings total, switch legs, and repeat the movement.

Anterior and Posterior Fascial Stretch

You can use this exercise as a warm-up before your workout. It moves your connective tissues in the front and back of your body that run from the top of your head, through your torso and hip, and down to your feet.

Stand with your legs hip-distance apart and raise both arms above your head. Inhale and lean your body back, tightening and pushing your buttocks forward for balance. You should feel a stretch in your abs and the front of your hips and thighs. Exhale and bend your body forward. Grab behind your ankles, and try to touch your forehead to your thighs or knees.

Bend your knees slightly, and walk your hands forward on the ground. bringing your body to a push-up position with your feet slightly apart and your hands beneath your shoulders. Walk your hands back to your feet as you gradually stand back up. Reach your arms above your head, and repeat the exercise five more times.

Lateral Fascial Stretch with Twist

This exercise stretches your connective tissues that run from your armpits, through your ribs and pelvis, and to your outer thighs. Adding an upper spinal twist allows some movement in your spine.

Stand with the right side of your body next to a doorjamb or a similar support. Put your feet together and lean to the right side. Bring your left arm above your head and grab the support. Grab it with your right arm below your body. Push your hip toward the right to increase the stretch. Take five to six deep breaths to get adjusted to the stretch.

Exhale and reach with your right arm across your body. Turn your upper spine to the left while maintaining the lean. Do not move your pelvis or legs. Hold the reach for two seconds, and return back to starting position. Reach across your body 10 times before switching sides. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you do an extra set on the side that feels tighter.