5 movements for a healthy spine
Feeling stiff? Take a moment to think about your spinal movement today. Chances are you have done a lot of forward bending (sitting, bending over to pick something up, etc.). If that' sounds like you, that’s okay! That is one of the five essential spinal movements you should incorporate everyday for a healthy spine. It just shouldn’t be the only one! Our body craves diversity in movement.
Why is it important that we have
diverse movement in our spine?
To explain why this is important, let’s visualize the anatomical structure of the spine. Between each vertebrae in our spine is a disc with a jelly-like core. When you apply pressure to one side of the disc, this jelly substance is pushed to the opposite side of the disc. If our spinal range of motion is limited to forward folds, our discs are being compressed in the same way over and over. Over time, this leads to decreased range of motion. The spine gets stiffer and loses its fluidity. When we introduce a variety of movements, the disc and its jelly-like core get to positively experience different pressures, which can result in an increased range of motion and a more positive experience in your body reduced aches and pains.
Also located between each vertebrae are nerves, arteries, and veins. When our spine has limited movement, nerves and blood flow may also be impacted. Diverse spinal movement relieves the singular pressure applied, restoring the nervous and circulatory system.
In classical yoga tradition, we incorporate all five of these spinal movements in every asana (physical yoga practice). These five movements, if practiced regularly, increase fluidity, flexibility, strength, and overall good health of your spine.
Below are the five essential movements for a healthy spine and a few recommended yoga poses to help you incorporate these movements into your every day life.
Rotation
Side bending
Forward bending
Back bending
Axial extension
1. Rotation: Twisting the spine
Yoga poses to try:
Supine spinal twist - from a reclined position, plant feet on the ground with knees pointed up. Draw arms out to a T and knees can drop gently to one side with the gaze toward the opposite direction, shoulders aiming to remain connected to the floor or slightly lifted (this will improve overtime with practice). Hold this pose for a few deep breaths, before lifting the knees and placing them to the opposite side, gaze alternating as well.
Simple seated twist - this can be done from your office chair or from a seated position on the floor. Start by finding length in the spine. Then, place left hand gently on the right knee, right arm draws behind as you twist to the right. Come back through center and twist the opposite way.
2. Side bending: Lateral flexion of the spine
Yoga poses to try:
Standing or seated side bend - from a standing or seated position, reach your arms up by the ears, palms press together, finding length in the spine. Keep your rib cage open to the front of the mat and hips in a neutral space. Arms reach to the right side of the room, creating a side bend in the body. Come back through center gently before side bending to the left.
Gate pose - from a kneeling position (hips lifted over knees, shins and feet resting behind you on the floor), extend the right leg out to the right side, plant the foot. Right hand rests on the right thigh. Left arm lifts toward the sky, finding length in the spine. Keeping the ribcage open to the front of the mat and hips neutral, left arm reaches over head to the right over the extended leg.
3. Forward bending: Flexion, rounding the spine forward.
Yoga poses to try:
Forward fold - any of the forward folding postures can be seated or standing. The important thing to note in forward folding is to soften in the knees and hinge at the hip creases.
Cat (from Cat-Cow) - from a neutral spine in table top, firmly plant hands and knees into the ground. Tailbone draws down as you round through the spine, pressing away firmly from the mat. Chin tucks in slightly, gaze comes to the knees.
4. Back bending: Extension, rounding the spine back
Yoga poses to try:
Cow (from Cat-Cow) - from a neutral spine in table top, firmly plant hands and knees into the ground. Tailbone lifts, belly drops toward the floor, and gaze lifts towards the front of the mat.
Cobra - From a prone position (lying on the floor belly down), press hands into the mat beneath the shoulders, hug elbows in toward the midline, and press through the tops of the feet and pubic bone. Now, press away and lift head and chest into a backward bending position. You can adjust the intensity of the backbend by straightening or bending your elbows as needed.
Sphinx - from a prone position, elbows stack beneath shoulders, hands come out in front, fingers spread wide. Now, shoulders draw down and away from the ears. Relax into this supported back bend. Hold for as long as it is comfortable. This is a yin posture and meant to be held for longer than the average yoga pose.
5. Axial extension: Vertical elongation and decompression. Space is provided between the vertebrae.
Yoga poses to try:
Plank - From tabletop, tuck the toes, lift the knees, and extend through the legs. Hips are in line with the spine. In this pose, reach through the crown of the head toward the front of the mat, finding space between the vertebrae as you firmly press away from the mat with your hands and arms.
Downward-facing dog - From table top, tuck the toes, lift the hips up and back. Heart presses towards the thighs. Fingers spread wide and press your hands away from the floor. Tailbone lifts to the sky, extending long through the spine.
Give these five spinal movements a try everyday and notice how it feels in your body! Remember to always listen to your body. Never try to push through something that brings you pain.
