Back to basics - Stabilizing the Spine
As we move towards a post-covid world, it is important to develop a regular strengthening routine for the muscles that stabilise your spine. Stabilisation of your spine is really important because your spine is so important in every movement of your body. Improving the strength of these muscles will allow you to move easier as well as prevent injuries.
The key area to target is your core - that is your ab muscles, pelvic muscles and the back muscles, such as your erector spinae muscles, which lie on each side of your spine.
A great way to work your abdominal muscles and pelvic muscles is with planking.
Get into a push up position, from here drop down on to your forearms which should be parallel to your body, with your arms close to your sides. Look at a point on the floor about 5-10cms ahead while keeping your neck parallel to the floor.
Squeeze your glutes as hard as you can which will also engage your pelvic muscles.
It can be very bad for your lower back if you let your body sag. Do not lose form in any way. See how long you can do it with perfect form, then repeat another 2- times for the same duration, with 1-minute breaks.
As you get stronger you can hold for longer or do more reps. You could get creative by planking on your side on one arm, or planking while slightly lifting one leg off the ground!
Next, the back muscles. The erectors can be strengthened through working on extension movements for the back, such as the Superman/Superwoman.
Lie face-down on your carpet, with your arms out in front of you, like you’re flying through the air superhero style!
Squeeze your core as you lift your arms and legs off the ground to make an arc with your back. Hold this for about 5 seconds and slowly release back down to the floor. Do 12-20 repetitions a set and around 3 sets a day.
To challenge yourself, hold for longer or do more reps or try using one side of the body for longer, and then repeat on the other side.
These simple and effective exercises, done consistently, will improve the stability of your spine. This will allow your spine and nerve system to function well, together.
Dr. Yohan Irani (BChiro)
The Chiro