Exercises to maintain a healthy Spine
During the Summer months we tend to be more active but as the days become shorter, wetter and colder we can be forgiven for not going out as much. Here are three exercises that help maintain a healthy spine.
Exercise 1 for a healthy spine- Upper Back mobility
As we spend more time at our desks upper back muscles can become fatigued as we ask them to hold a semi hunched position in front of our computer screens and laptops. A lack of movement can cause an increased build up of lactic acid. This is what causes cramps in leg muscles. Our back muscles can tolerate higher levels of this but after a long time (months) they can become stiff and inflammed. These inflammatory chemicals build up in muscles to an extent that you start to feel pain towards the end of the day. This exercise gets muscles and joints moving regularly throughout the day to help dissipate lactic acid, get fresh blood and therefore O2 and nutrients into the muscles and so reduce fatigue.
Exercise 2 for a healthy spine- Hip mobility
The second exercise focuses on improving or maintaining hip mobility. As an Osteopath in Kingston for the last decade I have consistently encouraged all my patients to improve and or maintain their hip mobility. We sit far too much with our jobs, our commute and our home life. So the body can be forgiven for reducing hip extension because we are always asking them to flex. This becomes an issue when we need our hips to extend such as when we are walking, running or lifting. Our lower backs end up providing the extension that is not coming from our hips and over time this extra work load results in muscle strains, joint and disc injuries.
Exercise 3 for a healthy spine- Neck Mobility
The third and final exercise improves and maintains neck rotation. For all the reasons detailed above the neck muscles can become fatigued. Mobile phone use is the main cause plus the use of two or more screens at work with the main one used to the left or right, watching tv with your head turned and poorly supportive pillows when sleeping. The beauty of this exercise is that the head does not move only the shoulders. So if your neck is stiff already it doesn’t ask the muscles to do too much. However it is quite a powerful exercise so don’t continue with it is your neck is finding it painful. For more information on the causes of neck pain click here.
As with all the exercises shown here.They Should be pain free so if they cause pain then just stop and get in touch with your Physical Therapist.
