As we age, our spine mobility can become more rigid and limited. It is important to take the time to improve your spine mobility and overall health. Regular exercises that focus on strength and flexibility can help increase your spine mobility in order to reduce back pain, tension, and stiffness. Here are a few simple exercises that you can do from the comfort of your own home.
Core Strengthening Exercises
The core muscles are important for stabilizing the spine, so it is vital to strengthen them as part of any exercise routine aimed at improving spinal mobility. Core strengthening exercises include planks, side planks, bridges, bird dogs, dead bugs, and supermans. These should be done slowly and with control - no jerky movements! Start with 1 set of 10 repetitions of each exercise and gradually increase the number of sets as you build muscle strength over time.
Stretching exercises target specific muscle groups in order to increase flexibility around the spine. Cat/Cow stretches are great for improving spinal range of motion in all directions by stretching out tight back muscles while strengthening weak ones. To perform this stretch correctly, start on your hands and knees and arch your back up like a cat stretching out its back before transitioning into a cow pose by dropping your belly towards the ground while lifting your head up towards the sky. Repeat this movement 8-10 times daily.
Yoga poses such as downward facing dog or cobra pose can also help improve your spine mobility by opening up tight muscles in your back and increasing blood flow throughout the body which helps reduce inflammation and pain associated with poor mobility. Start slowly with 2-3 yoga poses per day for 2-3 minutes each. Focus on maintaining proper form throughout each pose to get maximum benefit from these exercises!
Improving spine mobility may seem daunting but it doesn’t have to be! With a few simple exercises that focus on strength training, stretching, and yoga poses you can improve your spinal health from home in just a few minutes every day! Improving spinal mobility will not only reduce pain and discomfort but it also increases overall body function which is essential for staying healthy as we age. Give these simple exercises a try today!