Seven Amazing Five-Minute Exercises for a Healthy Spine

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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.

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!

Here are 7 tips to help you stay healthy and confident! Let’s get started!

Exercise 1:

  • Lie flat on the floor on your back.
  • Bend your right leg at your knee.Exercise 1
  • 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:

  • Lean on the floor on your right knee.Exercise 5
  • 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!



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

References:

By Anastasia T.

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Copyright © 2018 Life Advancer. All rights reserved. For permission to reprint, contact us.
By | 2018-06-07T23:53:01+00:00 April 16th, 2016|Categories: Fitness & Beauty, Health & Wellness, Natural Health|Tags: , , , , , , |72 Comments

72 Comments

  1. Kaitlyn Cowley June 21, 2017 at 10:02 am - Reply

    Angela Georgiou because you don’t have a sore back

  2. Carl Dinsmore June 21, 2017 at 10:17 am - Reply

    I may look

  3. Dean Brownless June 21, 2017 at 10:27 am - Reply

    Alice for u n the boss

  4. Teresa Buhmann June 21, 2017 at 10:58 am - Reply

    I’ll give em a go for sure

  5. Teresa Buhmann June 21, 2017 at 10:59 am - Reply

    It is more muscle tension tho

  6. Gee Jay Bourke June 21, 2017 at 11:00 am - Reply

    Zen and stretches! You need to book a massage babe x

  7. Teresa Buhmann June 21, 2017 at 11:02 am - Reply

    Yep

  8. Gee Jay Bourke June 21, 2017 at 11:11 am - Reply

    I’ll shout you a massage for your birthday!

  9. Teresa Buhmann June 21, 2017 at 11:16 am - Reply

    No you don’t need to do that!!

  10. Ross McAllister June 21, 2017 at 11:22 am - Reply

    María Guzmán along with yoga in the morning

  11. Gee Jay Bourke June 21, 2017 at 11:26 am - Reply

    I’m happy to if it’ll help and it’s your birthday soon and you can’t go on holidays in pain!

  12. Stefan Zsok June 21, 2017 at 12:40 pm - Reply

    Stefan Filip start stretching

  13. Mathias Forge June 21, 2017 at 12:54 pm - Reply

    Thats not going to fix scoliosis.

  14. Miriam Santa Cruz June 21, 2017 at 12:57 pm - Reply

    I will have to try these exercises.

  15. Kelly Weatherall June 21, 2017 at 12:58 pm - Reply

    Matt Weatherall your poor back 🙁

  16. Jane Adams June 21, 2017 at 1:10 pm - Reply

    Emory, maybe this will help.

  17. Eliza Love June 21, 2017 at 1:21 pm - Reply

    May be something here for you Frankie Avengeance xx

  18. Aaron Uriah Yasharahla June 21, 2017 at 1:23 pm - Reply

    Thanks bro

  19. Rony Prophete June 21, 2017 at 1:34 pm - Reply

    Heidi McDonald you think these exercises my help ease some of your back pain it’s worth a try. Just trying to be helpful.

  20. David William Richards June 21, 2017 at 2:00 pm - Reply

    Stacey Hale not read it so don’t yell at me if it’s rubbish lol

  21. Maddie Baker June 21, 2017 at 2:50 pm - Reply

    Bit late for mine now though as I’m already all metal!! Xx

  22. Nivine Farhat El Moussawi June 21, 2017 at 3:14 pm - Reply

    Will check it

  23. Douglas Lovison June 21, 2017 at 3:34 pm - Reply

    Just don’t sit there…….

  24. Tatiana Vardanyan June 21, 2017 at 3:50 pm - Reply

    Thanks Hun! I have an apt with an east west md next week. I’ll try these out

  25. Alexandra Edwards June 21, 2017 at 4:45 pm - Reply

    Creepy how we were talking about this last night and this just showed up on your newsfeed

  26. Jamie Lee Hickman June 21, 2017 at 4:49 pm - Reply

    Idk if these will even kind of help you because your back is worse than these pics but Jaime Warner

  27. Bernard Dueck June 21, 2017 at 6:25 pm - Reply

    Have to try those

  28. Anthony Wil June 21, 2017 at 7:02 pm - Reply

    Tiffany Wilmot check it out

  29. Sabrina Marie Allred June 21, 2017 at 7:26 pm - Reply

    If i do these u gotta 2

  30. Kasey Boles June 21, 2017 at 7:33 pm - Reply

    Alexis Leanne Dingman dont be lazy do it for yourzelf

  31. Lauren S. Josey June 21, 2017 at 7:54 pm - Reply

    Tom G Nahnah Nahnah in case there’s a couple in here that help that you don’t already do

  32. Sean Cumpton June 21, 2017 at 9:20 pm - Reply

    Samantha Marshall …maybe helpful?

  33. Jeremiah Martinez June 21, 2017 at 9:31 pm - Reply

    I do these all the time they don’t work that much

  34. Joanne Rose June 21, 2017 at 10:49 pm - Reply

    Harry Marshall it might help xxx

  35. Sinéad O'Dwyer June 21, 2017 at 11:09 pm - Reply

    I’m the middle one!

  36. Nick Jones June 21, 2017 at 11:21 pm - Reply

    Catherine Teresa just a though

  37. Louise O Regan June 21, 2017 at 11:52 pm - Reply

    Laura Ann Omahony Sharon O’Mahony Stephen O’Regan

  38. Christian Gautier June 22, 2017 at 12:12 am - Reply

    Mël Ïsša try these 😀

  39. Alisha Penner June 22, 2017 at 12:53 am - Reply

    Thanks I’ll save this !

  40. Jackie Pavelko June 22, 2017 at 12:57 am - Reply

    Im gonna try this thanks..I have spinal stenosis

  41. Destiny Bultena June 22, 2017 at 1:03 am - Reply

    Kyla Krogman don’t know if these actually work

  42. Tina Stare June 22, 2017 at 3:00 am - Reply

    Kristen Cruz thought of you maybe this will help

  43. Madeline Whited June 22, 2017 at 4:41 am - Reply

    Need pictures

  44. Christina Drummond June 22, 2017 at 4:55 am - Reply

    Awe too bad mine has already been fused into one long piece of DONT TOUCH ME and yeah my body doesn’t work that way anymore. Lol

  45. Paul Lebelle June 22, 2017 at 4:57 am - Reply

    Pictures would be very helpful.

  46. Shannon Finnerty-Marion June 22, 2017 at 6:16 am - Reply

    Awesome

  47. Kelvin Soh June 22, 2017 at 10:50 am - Reply

    Miyuki Lerk maybe good info for you. (:

  48. Matt Lan June 22, 2017 at 11:05 am - Reply

    Cheers mate

  49. Violet Skye June 22, 2017 at 11:28 am - Reply

    Jessie Lee get onto it now

  50. Cara Waldron June 22, 2017 at 12:32 pm - Reply

    Grady Holland remember how you meant to do these!!

  51. Erika Sultani June 22, 2017 at 2:27 pm - Reply

    IM THE MIDDLE GIRL!

  52. Myrtle Turtle June 22, 2017 at 5:46 pm - Reply

    Thank you my back had been hurting so bad since I had the baby

  53. Della Gonzales-Vaisa June 22, 2017 at 5:56 pm - Reply

    Need to try

  54. Amber Nave June 22, 2017 at 6:05 pm - Reply

    i was thinking more for victoria, but hey if it help you too!

  55. Helen Flatau June 22, 2017 at 9:48 pm - Reply

    Angela Wehner did your ped have you learn these?

    • Angela Wehner June 22, 2017 at 10:16 pm - Reply

      Not yet. She wears the brace 24/7 at this point. There will probably be therapy further down the line.

  56. Jodi Therese June 22, 2017 at 11:16 pm - Reply

    thanks …interesting and prolly worthy 🙂 but I have a healthy spine lol .. it’s my gluteus maximus I strained working out

  57. Stu Paul June 23, 2017 at 2:34 am - Reply

    (Y)

  58. Hania Kauzman June 23, 2017 at 12:33 pm - Reply

    Love you love you ❤️❤️❤️❤️❤️

  59. Sindhu Darisi June 24, 2017 at 12:00 am - Reply

    Amazing

  60. Valerie Pflaumer June 26, 2017 at 2:14 pm - Reply

    !!

  61. Brittany December 13, 2017 at 1:19 am - Reply

    Doing these helped so much not just with my back pain but with my knee pain as well! It’s so nice to be able to finally do squats without my knees feeling like they want to explode.

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