Spine-stretching Exercises

Spine-Stretching Exercises

Jun 10, 2011 | By Jen Weir

Flexibility is an important aspect of health and fitness -- the better your flexibility, the better you can move. Because your spine is under constant stress supporting your upper body, keeping your vertebrae and the muscles that support them flexible is critical. Keep your spine lengthened and healthy by performing spine-stretching exercises three to five days a week.

Spinal Twist Stretch

The spinal twist stretches your lower spine and the muscles that surround it. Lie face-up on the floor or exercise mat with your arms extended at your sides. Bend your left leg and slowly cross if over your right leg. Keep your torso stable on the floor as you use your right hand to gently pull your left knee toward the floor until you feel a stretch in your lower back. Hold the stretch for 30 seconds, then repeat the exercise with your other side.

Spinal Curve Stretch

This spinal stretch targets your entire spine as well as your spinal muscles that support your vertebrae. Sit on the floor and extend your legs to the front with your feet shoulder-width apart. Extend your arms straight to the front and hold them at shoulder-level. Straighten your back and inhale deeply. As you exhale, slowly round your spine and reach toward your feet until you feel a mild stretch along the length of your spine. Hold here for 30 seconds, then carefully return to the starting position.

Saw Stretch

The saw is a Pilates exercise that helps stabilize your hips as well as mobilize your spine. Sit up tall with your legs extended and hip-width apart. Stretch your arms out to your sides at shoulder level. Contract your abdominal muscles, then twist from your waist to the left and touch your outer left shin with your right hand, stretching your left arm back and up. Inhale deeply and in three small pulses, push your right hand along your shin toward your ankle. Exhale deeply with every two to three inches your hand slides down your shin. Hold the deepest position for five seconds, then carefully return to the starting position. Repeat the spinal exercise with your other side.