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Proper Neck, Back Care
Proper Neck, Back Care
Leading a physically active existence is the essence to maintaining optimal spinal health; however, which forms of exercises must one perform? An all-rounded, risk-free exercise program inculcates flexure, extensions, low back rotations & side-bended exercises coupled with correct posturing. Illustrated herewith is a variety of easily doable, gentle exercise & stretching forms to assist in maintaining optimal spinal health.
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Discussing Any Exercise Program With Your Physician
Discussing Any Exercise Program With Your Physician
Prior to commencing any exercise program firstly seek medical confirmation about whether it is safe and suitable for you. Also in case one senses pains while performing any of the outlined exercises herewith then discontinue instantaneously and seek a doctor’s opinion.Bear in mind that some extent of mild-ranging sore feeling typically occurs following the initial couple of days of have begun exercising.
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Sit & Stand Properly For Ideal Postural Maintenance & Spinal Health
Sit & Stand Properly For Ideal Postural Maintenance & Spinal Health
This is not truly a stretch; however, correct posturing holds immense importance to a healthful spine. Hence, this aspect has been emphasized to bring it to the notice of one and all. To maintain optimal health of neck & back, attempt not being seated or standing in any position for over half an hour, taking stretching breaks frequently, particularly pertinent to those who are deskbound on most times of the day.
Irrespective of whether one is seated or stood up, for maintaining correct posture:
1) Ankles must be aligned with knee areas.
2) Shoulders must be back & downward, stacking direct above the hip area.
3) The top part of the head must be pointed skywards. -
Knees-to-Trunk Stretches (Simple Lumbar Spine & Hip Exercise)
Knees-to-Trunk Stretches (Simple Lumbar Spine & Hip Exercise)
This exercise aids in stretching muscles of hips & low back while additionally relieving strain on nerves of your spine by creation of greater gap for such nerves while they are exiting the spine.
1) Begin with lying flat on your back.
2) In a gentle manner, pulling one of the knees towards the torso with the help of your hands for holding the leg in the stretched pose.
3) This pose is to be held for ten seconds and one must sense the stretching in the lumbar spine & hips.
4) Now after switching legs & pulling the other knee towards the torso, once more hold for ten seconds.
5) Bringing the duo legs towards the trunk, hold for ten seconds & then do 3 to 5 reps. -
Hams Stretches
Hams Stretches
Rigidity felt in the hamstring muscles could be contributory to low back pains and doing the below mentioned stretching move would help in decreasing tensions in the backside of legs & lumbar spine.
1) Lying flat on the back, keep leg straightened and in a gentle manner pulling it upwards till one feels a comfy stretch. A towel would be deployed for assistance while one is pulling.
2) Holding the pose for ten to twenty seconds.
3) Now, doing the same on the other leg as well with three reps on both sides. -
Sitting Hams Stretches
Sitting Hams Stretches
This exercise helps in strengthening low back & stretching the hams. It bears resemblance to the hams stretching move on the back, with the exception that one is to be seated rather than in a supine pose. One could perform any of these duo stretches for the hams.
1) Back is to be kept erect, right knee bended & placing heel of right foot onto your left inner-thigh. The right leg must be outwards to the side, however one’s left leg must be straightened.
2) Gradually begin bending at the hip area till one senses a mild stretching in the hams & lumbar spine.
3) Holding the pose for ten to twenty seconds.
4) Doing the same on both legs and doing three to five reps. -
Lumbar Spine Twists
Lumbar Spine Twists
These lumbar spine twists help in maintaining flexibility of spine and even beneficial to the joints of the hips.
1) Keep left leg straightened, bending the right leg & in a gentle manner rotating it on top of the left leg.
2) Holding for half a minute.
3) Switching legs (rotating the left leg on top of the right) & repeating thrice to five times on both sides. -
Exercise For Healthy & Flexible Back
Exercise For Healthy & Flexible Back
This stretching exercise is in fact a duo-part stretching & could be done on a daily basis.In the initial segment of the stretching:
1) Whilst one lies on one’s abdomen, hands are to be placed on both sides of the trunk, bending elbows & chin must be away from the ground to a slight extent.
2) Holding this pose for half a minute.
In the final segment of the stretching:
1) Pushing up on to one’s hands completely.
2) Now gradually lowering oneself back to the ground.
3) Doing ten repetitions. -
Simple Lower Back Fortifying Stretches
Simple Lower Back Fortifying Stretches
This stretching exercise aids in fortifying muscles of the lumbar spine, improving suppleness of middle back area that aids in maintaining proper posturing.
1) Begin with lying on your abdomen.
2) Keep areas of the hip, leg & foot on the ground, raising trunk & shoulder areas away from the ground however the head kept neutrally.
3) In a gentle manner bringing arms to the sides of the body & raising them till they are at the level of the hips & palm areas to be faced upwards.
4) This pose is to be held for 3 to 5 seconds, though ensure relaxing the lower back & butts.
5) Returning arms & trunk to the ground, and ten repetitions. -
Sideways Neck Rotator Turns
Sideways Neck Rotator Turns
A great exercise for averting neck pains and performed by:
1) Rotating the chin towards the left shoulder.
2)Holding for twenty seconds.
3) The hand could be used for pushing head a notch further during the stretching.
4) The head is to be brought back to the central position and then rotated to the right once more and held for twenty seconds.
5)Doing three to five repetitions on both sides. -
Sideways Neck Bends
Sideways Neck Bends
It is an ideal exercise for maintaining mobility of joint areas in the cervical spine and could be done by:
1) Tilting head to the left, bring the ear near the shoulder, hand could be used for pulling head further in the stretching, however avoid surpassing comfortable levels.
2) Holding for twenty seconds.
3) Bringing head back to the central position and then tilting head towards the right once more and then hold for twenty seconds.
4) Doing three to five repetitions on both sides. -
Tucked-Chin, Neck Fortifying Exercise
Tucked-Chin, Neck Fortifying Exercise
It helps in fortifying muscles of the neck area & aids in maintaining improved posturing. There are duo segments to this stretching exercise.
For the foremost segment of the stretch, one must be seated up erect & ensure that neck is not way far forwards or backwards.
For the final segment of the stretch,
1) Gradually begin moving the head backwards which then would involuntarily be causing chin to be tucked. One would be sensing an easy stretching emanating from neck till the cranial base.
2) Holding the pose for five seconds and then releasing.
3) Repeating this stretching move twice to ten times all through the day, particularly for people in deskbound jobs.
