A healthy spine allows you to stand tall and perform daily activities without pain. Keeping your spine in shape also prevents back pain and prevents injuries during exercise. If you have back problems or have not recently performed an exercise regimen, consult with your doctor first. For beginners, stretches should be performed slowly and not cause pain. Perform 10 minutes of light aerobics before you do stretching exercises. Warming up your muscles allows you to stretch further.
Head Rolls
Sit in a cross-legged position, shoulders back and face forward. Place your right hand on the left side of your head tilting your head to the right. Stretch your left hand to the side as far as you can, fingertips on the floor. Hold the stretch for 30 seconds, making sure your back is straight. Return to the starting position. Place both hands behind your head, pushing your head forward for the stretch. Hold for 30 seconds before returning to starting position. Place your left hand on the right side of your head tilting your head to the left. Hold for 30 seconds before returning to starting position. Complete sequence three times.
Back Roll
Use an exercise mat to support your knees. Begin exercise on your knees and hands. The trunk of your body should be parallel to the floor, face forward and hands flat on the mat. Slowly roll your back up, keeping your hands flat on floor and head down towards the floor. Hold the position for 30 seconds. Slowly straighten your back, returning to the starting position.
Knee Rotations
Begin the exercise on your back, arms stretched to the sides and knees bent in front of you at a 90-degree angle. Your abs should be tight and your back flat against the floor. With your knees together, slowly lower them to the right side, keeping them 1 inch off the floor. Hold for a moment before returning them back to the center. Repeat the exercise to the left side. Perform the sequence five to eight times.
Child's Pose
Begin the exercise on your knees on an exercise mat. Your feet should be under your thighs, toes pointed away from you. Slowly lower your back and shoulders towards the floor in front of you. Lengthen your back by stretching your arms as far as you can in front of you with your hands flat on the floor. Hold the stretch for one minute.
References
- American Council on Exercise: Enhancing Low-back Health through Stabilization Exercise
- American Council on Exercise: Is Your Back Out of Whack?
- American Council on Exercise: Childs Pose
- American Council on Exercise: Morning Exercises to Energize Your Day
- American Council on Exercise: Nighttime Exercises to Wind Down
