Exercises for a Healthy Spine

These short exercises will help you have a healthy spine.

Back pains and aches are the most common problems even the healthiest of us may experience on a daily basis.

Office work, a lot of sitting down and lack of movement (or on the contrary – a lot of heavy lifting and straining your back) can significantly damage your health.

Looking after your spine and having a healthy back is essential for our overall health – these really simple exercises will help you combat back problems and strengthen your spine even if you do not have enough time to go to the gym regularly.

Besides, your posture is your confidence.

 

Stay healthy and confident! Let’s get started!

 

Exercise 1:

  • Exercise 1Lie flat on the floor on your back.
  • Bend your right leg at your knee.
  • Try to stretch out your left leg so that it is above your head (while the right knee is still bent).
  • Clasp your both hands underneath your left knee.
  • Pull your left leg towards your torso.
  • Hold this position for about 30 seconds.
  • Switch legs and repeat the exercise.

Exercise 2:

  • Lie flat on the floor on your back and bend both of your knees.exercise 2
  • Grasp your left leg with both of your hands by the knee and pull is towards your torso.
  • Hold this position for about 20 seconds.
  • Switch legs and repeat the exercise.

Exercise 3:



  • Lie down flat on the floor on your back.Exercise 3
  • Stretch out your right arm by 90 degrees.
  • Stretch your left leg straight out.
  • Pull your right knee to your left side, (so it nearly touches your left hand).
  • Hold this position for about 20 seconds.
  • Switch your arms and knees and repeat the exercise.

Exercise 4:

  • Lie down flat on the floor on your back and bend your left knee.Exercise 4
  • Cross your left thigh with the lower half of your right leg.
  • Make sure your knee is pointing out to the side at a 90-degree angle.
  • Pull your left leg towards your head.
  • Hold this position for about 30 seconds.
  • Switch your legs and repeat the exercise.

Exercise 5:Exercise 5

  • Lean on the floor on your right knee.
  • Stretch out your left leg behind you.
  • Make sure that your right leg is still bent.
  • Hold the position for approximately 30 seconds.
  • Switch your legs and repeat the exercise.

 

Exercise 6:

  • Lie down on your right side.Exercise 6
  • Bend your left leg at your knee.
  • Use your left hand to grasp your left ankle.
  • Gently pull up your ankle.
  • Feel the muscles working in your left thigh in the process.
  • Make sure your spine is straight.
  • Hold the position for about 30 seconds.
  • Switch sides and repeat the exercise.

Exercise 7:

  • Standing at arms’ length from a table.Exercise 7
  • Bend your upper part of the body forward.
  • Bend your legs at your knees slightly.
  • Keep bending your body forward until you can touch the edge of the table with both of your hands.
  • Stretch out your arms and head to your shoulder level.
  • Hold the position for about 10 seconds.
  • Stand straight up and bend your body to your left and then to your right sides.
  • Repeat the exercise.

NB: Remember, that even a little bit of regular exercising for a healthy spine is better than none at all! Spending 5 minutes a day taking care of your spine can make you feel more energized and flexible in as little as a week or two!

Do you know other exercises for a healthy spine? If yes, comment below!

References:

By Anastasia T.