Strengthening Your Spine Three Stretches at a Time
For people who sit alot, strengthening and stretching the core is imperative
Sitting puts the spine under more downward pressure than any other position, and when we pile consistently poor posture on top, we have set a course for spinal degradation that can be hard to reverse. This is because the more you sit, the weaker your core gets, and the harder it is for you to maintain good posture. Extricating yourself from this vicious cycle begins by taking breaks from sitting at least once an hour and focusing on the strength of your core stabilizing muscles. Below you will find three simple movements that can be performed from anywhere, designed to lower your risk for back pain.
Three minutes, three stretches
- Hip crossover stretch: Lie supine with your knees bent; cross right ankle over left knee; clasp your hands behind left knee and slowly pull in toward your chest. Hold 30 seconds.
- Bridge: Lie supine with knees bent; gently raise your hips toward sky until you form a straight line between knees and shoulders. Hold 10 seconds, lower and repeat.
- Pelvic Tilt: Lie supine with knees bent; inhale and brace your stomach muscles; imagine you are drawing your belly button in toward your spine and your hips are rocking back toward your head. Hold 5 seconds, return to neutral then repeat.
If sitting a lot is inevitable, make sure you take regular breaks
At Family Chiropractic & Natural Healing Center, we want to focus on breaking the monotony of sitting for your spine. The more frequently you stand up, stretch or even take your hands off the keyboard and sit up straight, the better for your spine. At our office in Milpitas, we are dedicated to finding solutions that will help you improve your spinal health no matter what line of work you find yourself in; give our office a call to schedule an appointment today.