Maintaining spinal health is essential for overall well-being, and incorporating specific movements into your daily routine can greatly improve flexibility, strength, and posture.
It's said that you're only as healthy as your spine!! So, take care to keep it healthy and mobile.
The Seven basic movements of the spine are fundamental for maintaining flexibility and strength in the back. They include:
Flexion: Bending the spine forward (e.g., rounding the back, as in a forward bend).
Extension: Bending the spine backward (e.g., arching the back, as in a backbend).
Lateral Flexion (Right): Bending the spine to the right side.
Lateral Flexion (Left): Bending the spine to the left side.
Rotation (Right): Twisting the spine to the right.
Rotation (Left): Twisting the spine to the left.
Axial Extension: Lengthening the spine upward, elongating the space between the vertebrae without bending or twisting (e.g., standing tall with a neutral spine).
These movements promote spinal mobility and balance, helping keep the back healthy and flexible.
Each of the seven spinal movements has unique benefits for maintaining spinal health and overall body function.
Here’s a breakdown of the benefits for each:
1. Flexion (Forward Bending)
Example: Forward fold, seated forward bend.
Benefits:
Stretches the muscles of the back and hamstrings.
Decompresses the spine, especially the lower back.
Improves flexibility and mobility in the spine.
Enhances relaxation by calming the nervous system.
2. Extension (Backward Bending)
Example: Bhujangasana / Cobra pose, Setubandhasana / Bridge pose.
Benefits:
Strengthens the muscles along the spine, including the lower back.
Opens the chest and improves posture by counteracting the effects of sitting or hunching.
Increases spinal flexibility and mobility.
Stimulates circulation in the spine and improves spinal health.
3. Lateral Flexion (Right and Left)
Example: Standing or seated side bends.
Benefits:
Stretches the muscles along the sides of the torso and spine.
Increases flexibility and mobility in the spine and ribcage.
Improves lung capacity by opening the intercostal muscles between the ribs.
Helps correct imbalances by addressing tightness on one side of the body.
4. Rotation (Right and Left)
Example: Seated spinal twist, supine twist.
Benefits:
Enhances spinal mobility by improving the ability to twist.
Strengthens the muscles that support the spine.
Improves digestion by massaging the abdominal organs.
Releases tension in the back and neck, promoting relaxation.
Improves circulation along the spine by facilitating movement between vertebrae.
5. Axial Extension (Elongation)
Example: Mountain pose, standing tall with good posture.
Benefits:
Relieves compression in the spine, creating space between the vertebrae.
Promotes better posture by encouraging proper alignment of the spine.
Reduces tension in the neck and back by lengthening the spine.
Strengthens the muscles that support the spine and core.
Improves overall balance and body awareness.
These movements help maintain a strong, flexible spine, which is essential for overall health, posture, and mobility. Incorporating these into your routine can alleviate pain, improve posture, and prevent spinal issues.
Hope you will join the practice this week to learn Asanas to move the Spine in all its functionality and keep it Alive with health and Prana.
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