What are some ways to exercise your spine?

As the pace of life quickens, many people are busy with their work, sometimes working the whole day without even standing up to move around. This can easily cause damage to our spine. Nowadays, many young people have poor spines at a young age, mainly because they do not pay attention to the health of their spine in daily life. In order to avoid suffering from spinal pain in the second half of our lives, let us learn how to exercise our spine.

Prone relaxation exercise: Lie prone on the bed with your forehead against the bed, your arms at your sides, and your palms facing up. Stretch your arms forward from the sides of your body as far as possible, ending in front of your head (in line with your torso), with your palms facing down. Close your eyes, relax your whole body, and silently say "1 inhale", "1 exhale", "2 inhale", "2 exhale" in your mind, and maintain this posture for 5 minutes. It can relax the shoulders, back and waist to the maximum extent, and is extremely beneficial for lumbar disc herniation, neck stiffness, hunchback, etc.

Flying Swallow Exercise: Lie prone on the bed, use your abdomen as a support point, raise your head, chest, and stretch your arms backwards. At the same time, lift your thighs, calves, and feet so that your head and legs are lifted up in a flying swallow shape. Hold for 5 seconds, put down your head, arms, and legs, relax your whole body for a while, and repeat the above movements 15 times. It can exercise the cervical and lumbar vertebrae.

Spinal nerve exercise: Stand up straight, look straight ahead, turn your palms to the front of your thighs, hold your chest and abdomen in, bend your knees and squat, lower your head forward slightly, until your palms touch your knees. Slowly stand up straight, lift your chest and head, and bend your spine backward. Squat down and touch your knees with your hands, lower your head, and stand up straight with your chest out and head back. This counts as one time. Do this 36 times in total. It can enhance the function of spinal nerves and activate the functions of internal organs and trunk. It is especially effective for cervical spondylosis, lumbar muscle strain, and low back pain.

Pay attention to protecting your spine in daily life. For example, it is important to warm up thoroughly before exercise, including gentle turning and side bending, and to move all the joints in the body. This is especially important for middle-aged and elderly people. In between work or study, you should often move your spine, such as stretching, expanding your chest, shrugging your shoulders, taking deep breaths, and rotating your head and waist. But you need to be careful to move slowly, otherwise it will easily cause injury.

Many people suffer from problems with their waist and spine when they get old, so let’s protect our spine while we are still young. Avoid sitting or standing for long periods of time. Do more physical exercise to stretch your muscles and bones, eat on time every day, and get enough sleep. The most important thing is to be in a good mood. A smile makes you ten years younger.