Spine and Core Strengthening for Beginners
How strong is your spine? The spinal column is the central structure supporting your entire body, and the spinal cord provides neurological connecting points for all of your body’s functions. Your spine is what allows you to sit, stand, bend, twist, walk, and more. So, spinal health is important to everything you do! What can you do to strengthen it? You guessed it – exercise.
Regular exercise is important for your entire body. It increases circulation, reduces numerous health risks, improves your ability to perform your daily activities, and can prolong your life. Most of our everyday activities aren’t particularly strenuous, and don’t provide enough exercise to make a difference in our spine health. Especially if we spend most of the day sitting or standing in one place.
Core exercises that strengthen your abdominal and back muscles can help you develop more comfortable movement habits, and reduce strain on your back. Before starting any new exercises, talk to a health care professional to make sure you are healthy enough to do so, and stop immediately if you experience pain or discomfort. Some examples of core exercises include:
Bridge
1. Lie on your back, and bend your knees with your feet on the floor at hip width apart.
2. Raise your hips until your body is straight, from your shoulders to your knees.
3. Hold 10-30 seconds, repeat.
Crunches
1. Lie on your back, and bend your knees with your feet on the floor at hip width apart.
2. Cross your arms across your chest.
3. Keeping your neck and shoulders relaxed, tuck your chin and tighten your abs to lift your upper back off the floor.
4. Hold for a second, then gently release back down to the floor
5. Repeat 8-12 times.
Toe Taps
1. Lie on your back, and bend your knees with your feet on the floor.
2. Place your hands at your sides on the floor, palms down.
3. Lift your legs, bending the knees at 90 degrees, as though you were sitting in a chair, but on your back.
4. Gently lower your left foot and tap the floor with your toe, keeping your right leg and torso in place.
5. Lift your left foot back up in place, and repeat with your right foot.
6. Continue to alternate feet, for 8-12 repetitions.
Bird Dog
1. Get down on all fours, with your hands directly below your shoulders, your knees directly below your hips, and your neck extended straight ahead, looking straight down at the floor.
2. Simultaneously lift and straighten your left leg behind you, and raise your right arm in front of you, palm down. Try to maintain a flat, straight spine, and one continuous through-line from your right hand to your left foot.
3. Return to all fours, and repeat on the other side, with your right leg and left hand.
4. Repeat on both sides, 8-12 times.
Ideally, we all exercise every day in a way that strengthens our core muscles which support the spine, and regular chiropractic care adjusts our spine as needed to keep it in healthy alignment.