Spine Exercises

The spine is such an integral part of our body, and yet we rarely stop to give that a thought. The spine lets us carry out major functions in our body (like weight distribution, etc.) and if there is a problem in its functioning, we will be crippled in more ways than one. It is for this reason that we need to carry out spine exercises to ensure that the spine stays in perfect shape. These exercises lead to a strengthened spine and therefore, automatically translate into good health and a fit body.

Functions of the Spine

Before we get into the different exercises to strengthen the spine, let us quickly list what are some major functions of the spine so that you will realize what is the importance of those exercises.

• Protects the spinal cord and many of the internal organs.
• The spine is responsible for connecting the upper and lower body.
• It distributes the weight and balance equally throughout the body.
• It helps us to bend in all directions and in the extension and rotation of our bodies.
• They store minerals and release it whenever the body is in need of it.
• Our ability to walk, sleep, run and every movement of our arm and legs is carried out effectively because of the spine.
• Keeping the back in good form is also a major function of the spine.

Now that we know what some of the functions of the spine are, it'll be easier to understand why we need to concentrate on the spine and why, therefore, we need to carry out these exercises.

Exercises for the Spine

Here are some of the cervical spine exercises that we can carry out for your cervical spine in order to convert the muscles of the shoulders, neck and upper back into more flexible, well toned and stronger muscles.

Deep Squat

1. Stand straight and fold your arms across the chest.
2. Now place the feet apart (shoulder width) and point your toes out.
3. Now get into a squat position and squat as far below as you can.
4. While squatting, place the weight on your heels and not the toes. Ensure that the heels are touching the floor.
5. Let your butt come as close to the heels as possible.
6. Make sure that the head is held straight. Look forward at all times.
7. Remain in this position for 5 seconds.
8. Be conscious of the fact that the knees should be behind the toes and never crossing it.
9. Now squeeze the gluteus and stand up.
10. Do this in reps of 10 for 2-3 sets.

Leg Raises

1. Lie on your stomach and spread your legs wide.
2. Now placing your hands behind your head (or your back), lift your legs up.
3. Simultaneously, lift the chin up as well.
4. Stay in this position for 10 seconds.
5. Do 4-5 sets of this, increasing the count to 20 reps.

Spine twists

1. Sit on the floor and cross your legs over.
2. Sit upright in a perfect posture, i.e., back pulled up and chest stuck out.
3. Fold your arms across the chest.
4. Now tighten the stomach muscles and turn your head and shoulders to one side.
5. This turn should help you feel a major stretch in the ribs and the surrounding area.
6. Hold for 5 seconds, then repeat on other side.
7. Repeat 10 times on each side and do sets of 3.

Crunches

1. Lie on your back.
2. Now bend your knees and fold your arms.
3. Make sure that the feet are firmly placed on the ground.
4. Now lift the upper back off the floor and crunch towards the lower section.
5. After doing these simple crunches in a set of 10 repetitions in a set of 2-3, switch to other forms.
6. While crunching, go to the left side first and then the right.

Spine Stretch

1. Sit tall and extend your legs straight, in front of you.
2. Make sure to keep the feet shoulder width apart.
3. Keep your head straight and relax the shoulders.
4. Inhale deeply and reach out with the arms in front of you, at the height of the shoulder.
5. Now exhale and extend your arms to touch your toes. Or you could place your fingers near your toes, touching the ground. Make sure to spread the knees.
6. While doing this, the back needs to be curved to form a 'C' bend.
7. Inhale again and stay in this position to extend the stretch you are feeling.
8. Exhale as you come back to the original position.
9. Use your abdominal muscles to do this.

Bridge Pose

1. Lie on the stomach and prop yourself up on your elbows.
2. Now move up on the toes while keeping the neck in the same line of the spine and keeping the abs tight.
3. This should make you exert a lot of effort in the core area to be able to maintain this position.
4. Stay in this pose for 10 seconds before coming to the original position.
5. Repeat 10 times in 2-3 sets.

Exercise Ball

1. This exercise equipment can be used to ensure some great workouts for the spine.
2. Sit on the ball and then slowly move your feet forward (walking on the ball) so that the final position is of the lower back on the ball.
3. Now cross your hands in front of the chest.
4. Keep the neck in line with your spine.
5. Now lean forward and crunch up.
6. Exhale when you come into the crunch position.
7. Do this for a set of 2-3, repetitions of 10 as part of your exercise ball workout.

These were some of the main spine exercises that you can use ion order to strengthen your spine. A lot depends on a healthy spine, so don't neglect it and in turn it won't neglect you. All the best and take care of your health!