Aligning your spine can help you handle the wear and tear of everyday activities without developing spinal injuries or back pain. It can also help treat spine and neck pain as the result of poor posture and medical conditions like scoliosis. There are a variety of stretches that can help align the spine. These stretches can be done virtually anywhere -- even while watching television or sitting at your desk at work.
Back Extension
Lie stomach-side down on the floor with your hands resting by your shoulders. Press your palms into the floor and extend your elbows until your arms are straight. Relax your back and stomach, allowing them to sag toward the ground. Hold for 30 seconds and then relax. Repeat two more times. If you can't straighten your arms completely, position them further in front of you instead of right below your shoulders.
Cat Stretch
Get on your hands and knees. Position your hands so that they are directly below your shoulders. Align your knees so that they are beneath your hips. Take a deep breath and arch your back slightly, lifting your head and buttocks upward. Exhale and arch your back like a cat, pulling your bellybutton toward your spine. Your back should be curved like a "C." Push your palms into the floor for an extra stretch. Return back to the starting position and repeat three more times.
Neutral Spine Stretch
Sit on the edge of a chair seat, resting your feet flat on the ground. Slowly slump forward, rounding your back and rocking your pelvis back toward your spinal cord. Then arch your back and stick your stomach out. Continue alternating between a slumped and arched position for 30 seconds. Make your movements smaller each time you change positions. Do this exercise at least two times a day.
The "W"
Stand or sit in a comfortable position, keeping your back straight and neutral. Extend your arms out to your sides, holding them at shoulder-height. Bend your elbows and turn your palms to face forward. Inhale deeply and then create a "W" by squeezing your shoulder blades together as you slowly exhale. Slowly release and return back to the starting position. Continue for a total of 10 repetitions.
References
- "SHARE"; 3 Tips to Align the Spine; Joan Pagano
- Columbia University Department of Neurological Surgery: Helpful Exercises
- "Pilates For Dummies"; Ellie Herman; 2002
