Your spinal column consists of seven small vertebrae at the top, 12 thoracic vertebrae at mid-level and five large lumbar vertebrae at the lower back. Normally, the cervical spine has a large range of motion, but aging and injury can result in periods of decreased mobility. If you have difficulty tying your shoelaces, stepping into your underwear or zipping up your dress, your spine may benefit from range of motion exercises.
Obliques
Your obliques, muscles located along the sides of your abdomen, help you twist and bend. In fact, your middle spine has the ability to rotate 35 degrees, making strong obliques vital to spinal rotation, according to Jorge Cruise, author of "8 Minutes in the Morning to a Flat Belly." A variety of sports incorporate movements that can improve rotation of the middle spine, or thoracic rotation, such as a golf swing or softball throw. Even walking requires large range of motion movements as your hips rotate and your arms and legs swing back and forth. Dr. Karl Knopf, author of "Stretching for 50+," recommends a simple spinal twist exercise in which you sit in a sturdy chair, cross your arms and twist your torso from side to side.
Transverse Abdominus
The transverse abdominus, a corset-like muscle that wraps around your pelvis, not only helps hold your internal organs in place, but it supports your lower back, stabilizes your torso during heavy lifting and gives you coordination and balance to perform routine tasks. Simple movements such as sucking in your stomach or press-ups may yield results. The American Council on Exercise suggests the cobra exercise. Lie on an exercise mat on your stomach, elbows bent and palms down at the sides of your chest. Exhale, press your hips into the mat and arch your back away from the mat. Hold the stretch for 15 to 30 seconds, lower your chest and repeat four more times.
Lumbar
Although rotation of the lumbar region is limited in order to give greater stability to the base of the spinal column, exercise can increase lumbar muscle control and prevent a decline in lumbar range of motion. SportsInjuryBulletin.com recommends the deep squat exercise to promote flexing and bending of the lumbar region Stand with your feet shoulder-width apart and your arms crossed at your chest. Keeping your feet flat on the floor, slowly squat down as far you can. Hold for two seconds, squeeze your buttocks and slowly raise your body to a standing position. Repeat two sets of repetitions.
Yoga
Yoga-inspired exercises can also help improve range of motion of the spine, keeping it long, flexible and able to perform daily tasks without difficulty. Lynn Robinson, author of "The Pilates Bible," claims that the cat stretch exercise develops mobility in the entire length of the spinal column while decreasing pressure on the spine. To perform the cat stretch, get down on your hands and knees. Roll your pelvis beneath you as you gradually round your back, one vertebra at a time, into an arched cat position. Hold for three seconds, and then slowly unravel your spine. Perform up to 10 repetitions.
References
- "8 Minutes in the Morning to a Flat Belly"; Jorge Cruise; 2004
- "Stretching for 50+"; Karl Knopf, M.D.; 2004
- American Council on Exercise: Cobra
- Sports Injury Bulletin: Spine and Back Exercises
- "The Pilates Bible"; Lynn Robinson; 2009
Member Comments