Ever seen a kid sitting on the floor staring up at the TV? You know, the dazed expression, slack-jawed face, cranked-back neck, rounded back, and hunched shoulders? Well, if you work at a desk, operate a vehicle, or read a lot…you’re probably doing some version of this too. And it HURTS! Very few people carry themselves with the elongated, book-on-the-head posture of a ballerina. But starting with daily spinal movements and adding in core-strengthening exercises can do wonders to improve posture, give you more freedom of movement, lessen back pain, and reduce changes of getting a shoulder or back injury.
Back problems are the third most common reason people see the doctor – yet most chronic back problems are self-inflected and can be reduced, managed, and even eliminated by moving the spine in these four directions every day, and it only takes a few minutes.
So let’s start with a quick anatomy lesson. Your spine can move in four ways:
- Flexion. This is the forward bending movement when you reach down to pick up a stray lego off the floor, oh, ten thousand times each day.
- Extension. A backward bending movement that opens your chest and shoulders. Most of us do a big morning stretch-and-yawn with this spinal motion.
- Lateral flexion. A side-bending movement where your hips and shoulders face front. If you’re carrying a heavy suitcase or a child on your hip, you are usually in lateral flexion.
- Rotation. This is when we twist the spine around its vertical access – try looking over your shoulder without moving your hips.
Actively moving our spines in each direction it is designed to go helps us stay limber and pain-free. Below are some seated exercises that are safe and effective for most people to try every day – be sure to consult your health care professional if you have a spinal condition to see if there are modifications that are best for you!
Flex and extend: These moves work naturally together. Sitting tall on a chair with your feet flat on the floor, place your hands behind your head. Bring your gaze down to lengthen the back of your neck and keep rounding your upper spine to look forward at your thighs. Slowly unwind by re-stacking your spine until you’re sitting upright again. When you’re sitting tall, reach your elbows back and lift your heart up towards the sky as your shoulder blades draw together behind you. You can lift your gaze up here or keep your eyes neutral – whichever feels best on the back of your neck. Re-stack your spine and repeat 3-5 times in each direction.
Lateral flexion: Sitting tall, place your hands on top of your head – reach the crown of your head up and settle your hips into your seat. Sit tall, creating length in your spine. Keeping the spine long, all the way from the crown of your head to your tailbone ,tip your head to and upper spine to the right, ten return to the center. Repeat 3-5 times in each direction.
Rotate: Always start a rotation with a straight, tall spine and stay upright throughout. Sitting tall in a chair with your feet flat on the floor, cross your arms over your chest. Look to the right with your eyes, then turn your head to the right. Continue by turning the shoulders. Return to the middle, then repeat on the left side. Try repeating 3-5 times in each direction.
Try moving your spine in each of these basic directions every day – especially before and after long stretches at the computer. Your back will thank you!
Did you give these movements a try? What was your experience? Leave a comment below!
Moira Johnson Customized Fitness 