It's so simple to sit, standing, or lying down in just one of three positions. You might sit on a desk or on the couch, stand as you walk or work, and then jump into bed. Rinse and repeat. This is why it's a good idea to regularize your spinal mobility.
Spinal mobility is defined as the ability of joints to move freely, according to Dr. Camilla Moore, the doctor and CEO of The Wellness Cabinet. She compares flexibility to flexibility, which is the ability of the muscles to move. There are six main directional movements the spine may go in, according to Moore: flexion, or bending forward; extension, or bending backwards; left and right lateral flexion, or bending to the side; and left and right rotation, or turning to each side.
Experts splinter out all of the reasons why you might want to work on your spinal mobility, as well as how to do it.
Why Is Spinal Mobility so Important?
If you tend to sit a lot throughout the day, Moore says. Not only will certain lengths relieve all of the associated pains and worries associated with a regular regular exercise, but it also feels good to go around in different ways and take a break.
Moore highlights a connection between improving spinal mobility and decreasing pain in general. This is due to the fact that increasing mobility helps to alleviate inflammation and tension in the joints and muscles. Think about it: If your back gets to move and groove in a variety of directions, it will be significantly less likely to feel stiff or sore.
Is there ever a chain reaction happening in your body? It's a matter: If one part isn't functioning properly, then other areas start to cramp up, and soon your whole body aches.
The reason? According to Haniel Hernandez, DPT, a physical therapist at Redefine Healthcare, the human body tries to adapt to limitations by putting more pressure on neighboring body parts. So if your back is tight, it may affect your hips, and so on.
The problem of spinal mobility is primarily caused by pain in the involved region and its neighboring areas, he says. Overcompensation is a form of muscular imbalance, which can result in greater pain and injury down the road.
According to Moore, your joints respond to constant demand over time. So if you are looking for improvement in spinal mobility, she says it basically sends a message to your joints that you want them to remain mobile. Basically, movement is like WD-40 for your joints.
Staying active will make everyday life easier, according to Hernandez, whether youe walking, reaching, bending, or stooping. Spinal mobility is vital for function, according to Hernandez. Everything we do from brushing our teeth to reading a book has a certain level of spinal mobility.
Do you feel like your shoulders are constantly rounding forward? If so, good spinal mobility will assist people return to proper alignment. This also relates to a condition known as forward head posture, where your chin begins to jut forward, usually because you sit on a screen. Also, spinal mobility is beneficial to correct that.
Moore claims that when your spine is more mobile, the surrounding muscles are more flexible. This allows for a greater range of motion and can assist in improving your performance in sports or yoga.
Regular mobility exercises may also help you feel more balanced as you grow older, and may even prevent you from falling. Do your future self a favor and begin working on your back.
How to Increase Your Spinal Mobility
Now that you know why spinal mobility is so important, read on below for advice on how to improve it through a series of juicy stretching and exercises.
This technique will aid stretch and lengthen the muscles in your back, which can help to relieve pain and improve your range of motion, according to Moore. Simply place a foam roller under your lower back and roll it on slowly until it forms in your upper back.
As you roll, be sure to pause and hold on areas that feel tight or uncomfortable, according to Moore. Thoracic extension exercises should be performed slowly and with control. If you feel any pain, take that as your sign to stop immediately.
Press-ups are another great way to add to your routine, according to Hernandez. Place stomach-down on a mat and use your hands to gently lift your upper body. If your back is arched, hold it for 15 seconds. Repeat this stretch once a day.
Moore believes it helps to increase your spine mobility after working at a desk. Before you perform this exercise, first retract the chin back to give yourself a double chin. Then, move the neck forward again. Keep doing this motion to increase the forward and backward mobility of the neck. It's a great way to maintain your posture and overall spinal health.
Start by lying flat on your back, with knees bent over your heels and feet on the floor shoulder-width apart. Press your lower back into the floor, squeeze your glutes, and then lift your hips to the ceiling. Hold your knees at the top for a few seconds, then slowly return to the starting position.
According to Moore, hip mobility and stability are critical in maintaining a healthy spine (and preventing back pain). This movement addresses internal and external rotation of the hips, which is crucial for hip movement and stability.
Start by lying flat on your back, knees bent apart, and feet flat on the floor shoulder-width apart. Stretch your arms out to the sides to form the letter T, and let both your knees fall to one side. Wait here for one breath, then pull your knees back to the middle. Keep them off by pressing your shoulders into the floor while keeping them floating.
Keep this essential yoga pose in your daily routine, as well. Moore claims that this movement increases blood flow to the spine and relieves neck and upper back tension. When done regularly, it assists in correcting spinal alignment and prevents back pain.
Start with your hands and knees aligned underneath your shoulders and your knees under your hips. Keep your neck long with toes curled under. Inhale and draw abs into your body before feeding, then round your stomach to the floor, and look up. Exhale your chin, pressing into the chest, and pulling your pelvis under. Round your back naturally and feel a stretch.
Rotational movements will help you free up your spine. Hernandez advises you to lie on your side with your arms outstretched in front of you. Bend your knees and keep them steady on the floor as you slowly twist your upper body to the other side. Your back will stretch as your arms and head rotate, sort of as your arms are the opening pages of a book.
Add similar moves to your routine, and your back and eventually your entire body should feel a lot more comfortable.
Studies on the subject of fire are summarized.
Grabara, M. 2015. Effects of hatha yoga exercises on spine flexibility in women over 50 years old. J Phys Ther Sci. doi:10.1589/jpts.27.361.
The effect of lumbar stabilization exercises and thoracic mobilization and exercises on chronic low back pain patients. J Phys Ther Sci. doi:10.1589/jpts.27.3843.
Back muscle strength and spinal mobility are predicting quality of life in middle-aged and elderly males, according to the Eur Spine Journal. doi: 10.1007/s00586-010-1606-4.
1995. Correlation of spinal mobility with the severity of chronic lower back pain. J. Yonsei Med. 1995 Mar;36(1):37-44. doi:10.13349/ymj.1995.36.1.37.
J Phys Ther Sci. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339134/ Lee, S. (2015). Hip exercises for chronic low-back pain patients with lumbar instability
Sliwowski, R. (2015). The Effects of Individualized Resistance Strength Programs on Knee Muscular Imbalances in Junior Elite Soccer Players. PLoS One. doi: 10.1371/journal.pone.0144021. PMID: 26630271; PMCID: PMC4667994.
Sources:
Dr. Camilla Moore, DC, a chiropractor, and the founder of The Wellness Cabinet are some of the most well-known companies in the world.
Haniel Hernandez, DPT, a physical therapist at Redefine Healthcare.
Nina Moore, the founder trainer of FORME's at-home gym, has established herself.
