Is your spine ready for summer?
With summer upon us it is important to remember that as we shake off the winter dust and start to do more outdoor activities and get back into different sports and fun activities, it is important to prepare our bodies and spines before just jumping in head first and going for gold. There are important supporting muscles and ligaments around the spine that if we prepare them first before major activity or loading we can decrease the chance of injury and make sure you stay strong. If these stabilizers are being lazy this can cause the spine to become misaligned (known as subluxation) and this can then cause the body to get pain and stiffness in certain areas, seize up, repair much slower and decay faster. To prevent this from happening there are a couple of things you can do to strengthen these stabilizers. As with any exercises you should always consult a professional before proceeding and if you have any discomfort you should stop immediately and speak to your chiropractor.
There are three specific exercises I would recommend for getting these stabilizers strong:
1. Superman: With this exercise lie on your stomach with your forehead supported by a towel
to relieve and pressure on the neck. Slowly raise your right arm and left leg at the same time off the ground and hold for three deep breaths. Then lower them down and repeat with the left arm and the right leg.
It’s not about how high you lift the limbs it’s about keeping your whole body still and level as you raise them. Pretend you have a glass of water sitting on your lower back and you don’t want to let any of the water spill. Repeat
2. Posterior bridge: Lying on your back, bend your knees, keeping your feet on the floor. In that position tighten your buttocks. Slowly raise your buttocks off the floor and keep the pelvis level so there is no rotation left
or right. Hold for 3 deep breaths then slowly lower the buttocks back to the floor. Repeat 5 times.
3. Side bridge. Start on your side and come up onto your elbow so it is on the floor directly below your shoulder. Bend your knees but keep your body in a straight line. Slowly raise your hips off the floor so you are lifting your body up and resting your weight between your arm and your knees.
Hold for 10-15 seconds. Build that up to 1 minute. When you get comfortable with that straighten your legs and come up onto your feet rather than your knees and build up to 1 minute in that position. Do this exercise on both sides.
If you have concerns about the stability of your spine or would like more information about these exercises and how you can get a stronger spine to be doing the things that you love, Say Hello at firstname.lastname@example.org or (02) 9418 9031