Having a strong spine is essential for your overall health. After all, strong back muscles allow you to stand and sit up straight and prevents neck and back problems. However, if your body is slumped over from sitting at a computer all day or a lifetime of slouching, the muscles in your chest may be tight, forcing your back to be rounded and slump over, notes Yoga Journal. A variety of spinal exercises and stretches can remedy this, however.
Trunk Twists
To stretch out and strengthen the lower back and spine, trunk twists can be effective, according to the American Running and Fitness Association. To perform this exercise, lay on your back with your arms at your sides then lift both legs so your upper legs are perpendicular to your hips. While keeping your back on the floor, lower your legs to the left, keeping them together. You should feel a stretch in your lower back. Repeat on both sides at least 15 times.
Warrior II Pose
Yoga poses can simultaneously stretch and strengthen your spine. For instance, the warrior II pose brings strength to your abdomen, chest, shoulders and back, opening up your chest muscles and allowing you to stand taller, says Yoga Journal. To perform this exercise, stand with your feet apart, then step out with your right foot and point your toes outward while tilting your left foot in just a bit. With your arms stretched out to either side, bend at the knee on your right leg and balance with your weight distributed evenly between both feet. Stand tall and don't let your weight go over your right knee. Hold this position for up to 30 seconds before returning to the start and repeating on your left leg.
Leg Lifts
According to the Nicholas Institute of Sports Medicine and Athletic Trauma, leg lifts can bring strength to your lower back and stretch your spine. To perform them, lay on your back with one leg stretched out and one knee bent with your foot on the floor. Lift the straight leg up and hold for several seconds before lowering it. Do 10 repetitions on each leg.
Bow Pose
The bow pose is a yoga move that helps to strengthen your back muscles while stretching your chest, which is important for straightening your spine and improving your posture, notes Yoga Journal. While laying face down, put your arms at your sides with the palms up. Bend your legs back and grab your ankles. Lift your heels up slightly and your chest off the floor. Breathe slowly and stretch only as far as is comfortable.
References
- The Nicholas Institute of Sports Medicine and Athletic Trauma: Physical Therapy Corner: Low Back Pain and Lumbar Stabilization Exercises
- The American Running and Fitness Association: Spine-Specific Stretching and Strengthening
- Yoga Journal: Break Out of Your Slump
- Yoga Journal: Warrior II Pose
- Yoga Journal: Bow Pose
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