There are numerous ways movement can improve the health of your spine.
Here are some tips when using a movement approach to spinal health
- Explore the Range of Motion: the spine can Flex / Extend / Rotate / Lateral Bend + any combination of the four.
- Reduce Pain: pain changes how you move, stay a 2 out of 10 in discomfort. Excessive tension should not be used, stay relaxed.
- BREATHE: match your breathing with your movement. This increases connection and Flow.
And Remember,
Work from the ground up – Always start with easy exercises on the floor and progress up to more challenging exercises while standing.
Here are my Top 3 spinal mobility movements:
>> 1/2kneeling Lateral Stretch
>> Torso Rotations
>> Jefferson Curl
Here are my Top 3 spinal stability movements:
>> Supine Leg Raise
>> Side Plank
>> Bird Dog
Each of these exercises have “easier” and “harder” variations. I would suggest starting easier than you think, because the time you put into the fundamental exercises will pay off own the road. This is what I mean by starting from the ground up. Once you find your starting place expect to get better every day for the first couple weeks. Eventually however you will have to change it up. Using some kind of test – retest protocol is recommended.
Try this out and let me know how it helps.