Written by: Jenna Wurtzberger, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Are you tired of feeling discomfort in your spine? Well, I have some good news for you! I've got six movements that can help you promote a healthy spine. Trust me, you want to take advantage of these simple yet effective exercises, which can make a huge difference in your everyday life.
I’ve been told that ‘you are only as old as your spine feels,’ so this is a tremendous short-movement practice to incorporate into your daily schedule. The best part is that these movements can be done standing, sitting on the floor or a chair, or even lying down. Everyone can benefit from this spine dance!
Flexion and extension of the spine (cat/cow)
Seated option: Begin sitting on the floor or a chair with the spine erect. Feel grounded in the pelvis with the shoulders down and relaxed. Feel the length of the spine from the crown of the head down to the surface you are sitting on. Begin to exhale as you round through the back, gazing towards the floor or your belly button. On your inhale, open through the chest and extend through the spine as you gaze up to the sky. Continue to move to the timing of your breath as you flex and extend your spine.
All-Fours option: Begin by positioning your weight on your hands and knees while ensuring that your shoulders are aligned over your wrists and your hips are stacked over your knees. Take a deep breath in and drop your belly to extend the front of your body. As you exhale, round through your back and imagine pressing your spine towards the sky. Keep coordinating the movement of your spine with your breath, continuing to alternate between extension and flexion.
Standing option: Start by standing tall with your weight evenly distributed on both feet. Bend your knees slightly so that your hands can rest on your thighs. As you inhale, drop your belly and extend your spine without collapsing your shoulders. As you exhale, round your spine and direct your gaze towards your belly button. Continue coordinating your breath with your spine movement to feel the energy building in your body.
Lying down option: For an advanced abdominal and back-core exercise, lie on your back with your legs extended out long and your arms resting near the side of your body. As you exhale, curl your knees into your chest and raise your shoulders off the mat to create a tight ball with your body. On your inhale, relax your body back to the mat with a slight opening and arch of the spine.
Side-lying ption: Try a side-lying pose to add variation to your spinal flexion and extension routine. Start by lying on your side. As you exhale, curl up into a fetal position. Then, as you inhale, extend your spine to create a banana shape. Make sure to coordinate your breath with the movement and continue to alternate between flexion and extension of the spine. Try this pose on both sides to add more variety to your routine.
Lateral flexion of the spine (side to side)
Seated option: Find a comfortable place to sit on the floor, a chair, a couch, or a bed. Lengthening through the spine with the inhale, extending your left arm up to the ceiling, placing it on your shoulder, or relaxing to the side of your body. On your exhale, lean the spine to the right and put the right hand onto the surface where you are resting. Feel the expansion through the rib cage and even the diaphragm. On your next inhale, lengthen through the spine while reaching the left arm comfortably as you exhale and bend to the left. Continue a few times in each direction to feel the lateral flexion of the spine.
All-fours option: Finding yourself in a tabletop position on the floor. On your exhale, turn your head to look over your right shoulder while keeping the upper and lower body as stationary as possible. Return to the center on your inhale, looking over your opposite shoulder on your exhale. Think about making a c-curve shape with the spine on each lateral flexion.
Standing option: Grounding your feet into the floor with the toes pointing straight forward. Inhale to lengthen through the spine as you bend to one side of the body with your exhale. The arms can be placed near the thighs, on the hips, shoulders, or at the sky. Ensure you are not sinking into the hip of the side you are bending towards. Continue with the pattern of inhaling center and lengthening and exhaling as you bend.
Lying down option: Find a comfortable position on your back with your legs and arms extending outward. Feel the length through the spine as you give yourself a good morning stretch. On your exhale, bend through the side body over to the right, creating a crescent moon shape. For an added stretch, place the left hand on top of the right and cross the left foot over the right. On your next inhale, return to the center and find the length of the spine. On your exhale, create a side bend on the left side of your body with the opposite hand and leg crossed for an additional stretch.
Side-lying option: For a restorative option of lateral flexion, grab a bolster, blanket, or pillow to place under your waist. Choose either side of the body to lie on and relax over your chosen prop. Find stillness to focus on the breath as the rib cage expands on your inhale and relaxes on the exhale. Enjoy this relaxing pose on each side of the body for a few minutes.
Rotation of the spine (twists)
Seated option: Find a comfortable place to sit on the floor, in a chair, on a couch, or in a bed. Lengthen through the spine and feel the alignment of the head through the hips. On your exhale, twist and rotate through the spine to look over your shoulder. Allow your arms to rest comfortably on your lap or knees. The main focus is to have the spine rotate instead of using the arms to push further into the twist. Continue inhaling in the center and exhaling with the twist.
All-fours option: Place your weight on your hands and knees to create a tabletop position. On your inhale, extend your right arm up towards the sky, and on your exhale, thread your hand behind your left arm with a twist of the spine. Continue to inhale to lengthen with the arm reaching up and exhale as you rotate through the thoracic spine. Alternate each side to create more of a flow and coordination experience.
Standing option: Begin with equal weight on both feet, feeling grounded through the whole foot in a parallel position. Check in with your knee alignment, allowing the knees to track over the toes. Keep the pelvis and lower body still as you exhale to rotate from the spine to one side of the body. You are feeling the twist and wringing quality in the vertebrae. The arms will be down, on the hips, shoulders, or outward. The important thing is to focus on the stability of the lower body so that the spine can create mobility in rotation. Continue to alternate between the right and left sides a few times.
Lying down option: Find a comfortable position on your back, either on the floor or in a bed. Bring the knees into your chest and feel the lower back connect to your resting surface with a deep inhale. On your exhale, gently twist in the lower back to release the knees to one side of the body. Keep the shoulders connected to the surface below you as you relax the legs. Place a pillow, blanket, or bolster under the knees if you want a more restorative option. Complete an entire cycle of breath before moving to the other side.
It's beneficial for our health to move the spine because it improves flexibility, range of motion, and posture. Our spine is a vital part of our body, and it needs to be healthy and supple to support movement and protect the nervous system. Practicing movements involving the spine, such as twists, backbends, and forward folds, can improve blood circulation and oxygen to the spinal column, which can help improve spinal health. Moreover, spinal movements can relieve tension and stress in the back and neck muscles, alleviating pain and discomfort. Moving the spine is essential to maintaining a healthy body and mind.
Jenna Wurtzberger, Executive Contributor Brainz Magazine
Jenna Wurtzberger is a passionate movement educator focusing on the mind-body connection in dance, yoga, and exercise. Growing up a competitive dancer, she recognized the transformational power of moving her body to music with others. She has developed trauma-informed movement practices for all ages to experience the joy, connectivity, and ease of moving our bodies with intention. She owns Bomiart Movement Society with the mission to educate our bodies, encourage our minds, and empower our hearts to achieve wellness.
