The vertebral column, commonly known as the spine, is the most important part of the human body in that it gives the body upright structure and support. The spine is made up of 26 bones, different in size and structure. It helps the body move properly by allowing flexibility while moving.
The spine is also designed to protect the sensitive spinal cord. Long, inactive sitting positions can cause damages to a healthy spine, resulting in back pain and other spine conditions.
A healthy and strong spine relies on the strength of the abdominal and the back muscles.
Abdominal and gluteus muscles exercises can contribute to the strengthening of the spine. Here are the 6 best and easiest exercises for a healthy spine that can be practiced at home.
1. Upright Leg Stretch
Lie on your back and bend your left leg at the knee while stretching the right leg pointing at the ceiling. Take the folded leg with both hands behind your knee and calf area.
Pull the leg slowly toward your head. Repeat the same move by switching legs each time. When you stretch, try holding each leg in this position for at least 20 seconds. Repeat 3 to 4 times with each leg.
2. Tuck and Pull Knee
Start in a lying position. While lying on the back, bend your legs at the knee but try to keep your feet on the floor. Similarly to the upright stretch, grab the left leg at the knee and hold this position for a few seconds.
After that, repeat the same with the other leg. After each cycle is complete, switch legs.
3. Upright Back Stretch
This position also helps in relieving back pain and makes a good lower back stretch. Get into kneeling position, with one knee on and one knee off the floor.
Hold your quadriceps in parallel line to the ground and one knee above the ankle at an angle of 90 degrees. Slowly lean forward and keep your upper body straighten.
Hold the position for 20 to 30 seconds. Repeat 3 to 4 times on each leg and on each side.
4. Cat and Cow Position
Kneel on the ground in table-top pose. Hold your back and head in line with the floor. Curve your back slowly in an upward position and keep your abs inwards and head relaxed.
Hold like this for 3 seconds before you reverse the position.
In the next step, you have to curl your back towards the ground and drop your belly downwards. Change the pose after each round.
You also need to stretch your bottom upward before you move on to the next round while holding your chest and head lifted. Make 4 to 5 repetitions for each position.
5. Double Knee Tuck and Pull
Start with lying on your back and keep your feet on the ground. This exercise is the same as the tuck and pull knee, but here you do it with both legs each time.
Use both hands to grab both of the legs behind your knees. Pull the legs slowly towards the torso. Stay in this position for 30 seconds before you repeat it 3 to 5 times.
6. Spine Twist
This exercise is the best one for relieving back pain and strengthening back muscles. Lie on the back and stretch your legs straight. Straighten out your left arm to the side of your body and bend the left knee. Now try to stretch to your right side over the right leg with the left arm stretched and leg bent.
Make the same exercise for the right leg and the right arm. The exercise is more effective if you pull your leg away from your body by using your right hand. Hold the position for 15 to 20 seconds. Repeat 3 to 4 times on each side.
Many people suffer from spinal pain, sooner or later in their life. This is due to long sitting, bad posture, obesity, and so on. People who are willing to improve their condition should try practicing some of these exercises. They are an easy method to improve the spinal strength and keep the spine healthy.