Stretching is an important part of a fitness lifestyle routine. It improves circulation and range of motion and releases stress. Daily activities coupled with gravity can place stress on the spine ligaments, tendons and intervertebral discs, leading to compression and actually shrinking. Stretching helps counter the compression, helping the spine retain flexibility and overall health.
Frequency
You can stretch anytime, anywhere. Stretch your back, neck and legs any time you have been sitting for an extended period of time. Good times to stretch include when you wake up or after working at a desk for a long time. You should also stretch prior to working out and afterward to give your muscles a proper warm-up and cooldown. Consult your doctor prior to starting a formal exercise program. Those suffering from spine conditions such as stenosis or a herniated disc may have certain limitations.
Proper Stretching
When stretching your spine, start from the top and work your way down, according to Dr. Geraard Malanga at SpineUniverse. Reducing the stress on upper muscles allows them to engage more effectively when stretching lower muscles. Performing static stretches is preferred to ballistic stretches in which you are bouncing. A static stretch slowly elongates the muscle, tendons and ligaments. Hold each stretch for 10 to 20 seconds and repeat two to three times or more. For those who cannot stretch daily, Malanga suggests stretching at least two to three times per week.
Spine Stretches
Start with the neck muscles. Lift your head and look up, hold, then follow it with looking down. Take the stretch as far as it will go without creating any level of pain. Transition into looking from left to right, holding the look. Then tip your head as you try to touch your left ear to your left shoulder. Switch to the right side.
Once your neck is loose, roll your shoulders forward and backward in circles. This is a dynamic stretch, meaning you go through the range of motion without holding. When you are doing stretching your upper back, lie on the ground and pull your knees up to your chest. After each leg is stretched, twist your hips from the same laying down position. Roll onto your left side and extend your right leg once on your side.
Finish with back extensions. Start by lying on your stomach and prop yourself up on your elbows. To increase the stretch, prop yourself on your extended straightened arms, looking straight ahead.
Stretching Machines
Spinal decompression machines are used by chiropractors, physical therapists and doctors. These machines help reduce compression acquired over time. The goal is to release stress and regain the distance between each vertebra, ultimately regaining height and length.
