Best exercises for spine health: Add Superman Exercise, Cat-Cow Stretch, Bridge Pose to your fitness routine
Back pain exercises: Incorporating these simple exercises into your daily routine can significantly improve your posture and guarantee a healthy spine.
A strong and flexible spine supports your body, enabling you to move freely and perform daily activities without pain or discomfort. Incorporating specific exercises into your routine can help keep your spine healthy. Here are five exercises that promote good spine health, along with detailed instructions on how to perform each one (Image: Canva)
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Cat-Cow Stretch: The Cat-Cow Stretch is a gentle way to warm up and stretch your spine, promoting flexibility and relieving tension in your back. How to do it: 1. Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips. 2. As you inhale, arch your back, lifting your tailbone and head towards the ceiling (Cow Pose). 3. As you exhale, round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose). 4. Continue to alternate between Cat and Cow poses, moving with your breath. Repeat for 10-15 cycles (Image: Canva)
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Child's Pose: It is a restful pose that stretches the lower back, hips, and thighs. It helps to relieve stress and tension in the spine. How to do it: 1. Begin in a kneeling position, with your big toes touching and your knees spread apart. 2. Sit back on your heels and extend your arms forward, lowering your torso to the ground. 3. Rest your forehead on the floor and relax your entire body. 4. Hold the pose for 30 seconds to a minute, breathing deeply (Image: Canva)
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Bridge Pose: Bridge Pose strengthens the muscles of the lower back, glutes, and hamstrings. It also helps to improve spinal flexibility and posture. How to do it: 1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. 2. Place your arms by your sides with your palms facing down. 3. Press your feet into the floor and lift your hips towards the ceiling, squeezing your glutes and engaging your core. 4. Hold the pose for 15-30 seconds, then slowly lower your hips back to the floor. 5. Repeat the exercise 3-5 times (Image: Canva)
Superman Exercise: This one targets the muscles in your lower back, helping to build strength and stability in the spine. How to do it: 1. Lie face down on the floor with your arms extended in front of you and your legs straight. 2. Simultaneously lift your arms, chest, and legs off the ground as high as you comfortably can. 3. Hold the position for 3-5 seconds, then slowly lower back to the starting position. 4. Repeat the exercise for 10-15 repetitions (Image: Canva)
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Seated Forward Bend: The Seated Forward Bend stretches the entire back, promoting flexibility and relieving tension in the spine. How to do it: 1. Sit on the floor with your legs extended straight in front of you and your feet flexed. 2. Inhale and lengthen your spine, reaching your arms towards the ceiling. 3. As you exhale, hinge at your hips and reach forward, trying to grasp your feet or shins. 4. Keep your spine long and avoid rounding your back. 5. Hold the stretch for 30 seconds to a minute, breathing deeply. Remember to perform each exercise with proper form and to listen to your body, avoiding any movements that cause pain or discomfort. Consistency is key, so aim to practise these exercises regularly to maintain a strong and healthy spine. Always consult with a healthcare professional before starting any new exercise programme, especially if you have pre-existing back conditions or concerns (Image: Canva)
Sushmita Srivastav An independent journalist and editor, Sushmita writes on diverse topics, ranging from travel, food, fitness and health, to luxury, culture, and everything in between.
