Certain daily activities, such as lifting or extended sitting, can cause your spine to fall out of alignment. When your spine is out of alignment, you may experience increased instances of back and neck pain, lack of mobility and decreased flexibility. According to "Natural Awakenings Magazine," performing restorative exercises can help to promote proper spinal alignment.
Spinal Twist
The spinal twist can restore and maintain your spine's normal range of motion and improve your ability to rotate, according to "Yoga Journal." To perform a simple seated spinal twist, sit on the floor in a cross-legged position. Raise your arms over your head. Exhale and rotate to the right, placing your right hand on the floor behind you and your left hand on the floor in front of you. Look over your right shoulder. Elongate your spine. Twist from your ribcage, keeping your hips facing forward. Inhale and return to center, raising your arms over your head. Exhale and twist to the left, looking over your left shoulder. Return to center.
Tadasana
Tadasana, or the Mountain pose, is a yoga posture that can help you to develop awareness of proper spinal alignment. Stand with your big toes touching and your heels slightly apart. Firm your thighs and buttocks. Relax your shoulders and let your arms hang next to your body. Imagine that there is a string attached to the top of your head that lengthens your spine and neck. Keep your spine tall and strong. Stay in this pose for 30 seconds, focusing on elongating your spine and neck.
Child's Pose
Child's pose is a restorative pose that helps stretch your spine and rests your entire back, helping your spine come into natural alignment. Start on your hands and knees. Bring your buttocks back to rest on your calves, then rest your chest on your thighs. Move your arms next to your body, bringing your hands back to your heels. Rest your forehead on the floor. Stay in this pose for 1 minute or longer.
Relaxation Pose
The relaxation pose, also known as the Corpse pose or Savasana in yoga, is a deeply restorative pose that helps to align your neck and spine, relieves spinal tension and restores symmetry to your body, according to yoga instructor Noa Belling in her book, "The Yoga Handbook." Lie on your back. Place a folded blanket under your head for support. If you wish, you can use an eye bag or eye pillow for added relaxation. Actively stretch your legs straight out and away from your body, then allow them to relax. Rest your arms by your sides, palms facing up. Focus on your breathing. Stay in this pose for 5 minutes or longer.
