Healthy spine exercises

Healthy spine exercises

Everyone should absolutely take care of their spine – it is on what condition they are in that our correct posture and general health of the body depends. Here are some simple exercises that you can do anywhere and that will do your spine good.
You have probably heard many times that prevention is better than cure. It is better to take care of your spine in a prophylactic way by means of exercises than to struggle with back pain and tedious rehabilitation exercises. Start practicing today to reduce the risk of injury, which can seriously affect your health.
When you wake up, the first thing to do is to stretch. You can do this by lying on your stomach and making an overdrawing of your back. Don’t tear your hips off the mattress, and use your hands to lift your back by bending your head backwards. Repeat this exercise 10 times.
As most of us work behind a desk, it’s important to take care of those parts of your back that are exposed to the risk of being in the same position for a long time during the day. We are talking about the lower back, i.e. the lumbar portion of the spine. The best exercise for this part of the spine is lifting the torso. In practice it looks like this: lie down on your stomach, pull your feet parallel to the ground and place your hands under your chin. In this position, do not raise the torso too high, hold the peak position for about two seconds and lower it back to the starting position. Exercise slowly. It is important not to lean too far, but it is easy to feel the tension of the lumbar segment. After just a few repetitions you will feel relieved and will be happy to return to this exercise.
The upper part of the spine (cervical) is also often at risk of injury and it is worth practicing it every day. In this case, a simple stretching exercise works best. Put your right hand on your right ear, then press your head on the hand you will be resisting. Hold for about 10 seconds. Repeat this exercise several times for both left and right sides. Finish with a slow but accurate rotation of the head, trying to keep the head as low as possible at the rotation.

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