Stretching your spine, and the muscles and fasciae that connect to the spine, alleviates tension and stiffness as well as increasing the space between each vertebra. Physical therapist Christopher Frederick, co-author of "Stretch to Win," recommends that you stretch your body in three planes of motion --- front to back, side to side and rotational. By integrating other body parts into your spinal stretches, you can improve movement coordination and full-body mobility.
Basic Sun Salutation
This exercise improves spine and hip mobility while extending and flexing your lower spine. Stand with your legs together and raise your arms over your head. Inhale through your nose, lean your torso back slightly and push your pelvis forward. Exhale through your mouth and bend your torso forward to touch your toes. Hold this position for two to three deep breaths. Roll your torso up slowly and return to the starting position. Perform two sets of five or six reps.
Lateral Fasciae Stretch
This exercise moves your spine and shoulder girdle side to side in a gradual, repetitive movement pattern. It stretches your muscles and fasciae from your armpit to your upper hip. Stand with your feet slightly apart, and raise your right arm over your head. Exhale and lean your torso to your left, sliding your left hand down your thigh. Hold the stretch for two deep breaths. Bring your torso upright and raise your left arm up. Lean your torso to your right and hold the stretch for two deep breaths. Repeat this pattern for two sets of eight to 10 reps.
Standing Torso Rotation
This exercise turns your torso to the left and right while keeping your lower body in place. Stand with your legs about hip-width apart, and press your palms together like in a prayer position. Keep your thumbs close to your sternum. Turn your torso to your left as much as you can without turning your pelvis. Hold the stretch for one deep breath and turn to your right as much as you can. Hold the end position for another deep breath. Perform two sets of 10 to 16 reps.
Supine Torso Rotation
Some people may experience pain while doing exercises in a standing position. This exercise alleviates pressure off of the lower spine when you stretch and improves upper spine mobility. Lie on the ground on the right side of your body with your knees bent about 90 degrees. Extend your arms in front of your chest with your palms together. Keep your head off the ground. Exhale and bring your left arm over your body, turning your body to your left. Turn as much as you can until your left shoulder or left arm touches the ground. Hold the maximum range of motion for two deep breaths, and return to the starting position. Do not move your lower body. Perform two sets of 10 reps per side.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
