THE SPINE 101
Your spine consists of 33 individual vertebrae stacked one upon another to form a "S" which is designed to not only to support your body but movement. It starts at the back of your skull and runs down to your tailbone. It is broken down into subsections. The area at the top of the spine which attached to the skull is referred to as the Cervical Curve which consists of 7 vertebrae. The Thoracic is the mid line area where the ribs attach and consists of 12 vertebrae. The Lumbar Curve of the spine which is located between your ribs and hip bones contains 5 vertebrae. This is the area most people experience issues. Finally there is the Sacral/Coccygeal Curve which consists of 5 sacral vertebrae and 4 coccygeal vertebrae. Your sacrum is a triangular shaped bone at the bottom positioned between the two hip bones. The coccyx, also known as the tailbone is located at the very end of the spine.
The spine is designed to move through six specific ranges of motion;
FLEXION - This takes place in the spine when the space between the vertebrae are decreased such as when bending forward. EXTENSION - This takes place in the spine when the space between the vertebrae increase such as when doing a back bend. LATERAL - This takes place in the spine when the space between the vertebrae increases or decreases at the side such as when bending sideways to the left or right.
TWIST - This takes place in the spine when the vertebrae have a twisting motion such as when twisting to reach for an object behind while the hips face forward and torso rotates to the left or right.
The Six Positions or Movements of the Spine exercises can work the muscles that support the spine as well as loosen and lubricate the vertebrae through their natural movement patterns.
Position 1 Spinal Flexion - Cat Pose (Rounding of the back)
Execution - While on hands and knees (table top pose), round your back drawing your naval in toward the spine. Round the back.
Position 2 Spinal Extension - Cow Pose (Arching of the back)
Execution - While on hands and knees (table top pose), arch your back dropping the stomach creating a pelvic tilt. This will lengthen the spine, expand the chest and allow for deeper breathing which strengthens the lungs. This movement is the opposite of how we spend most of the day, slouched forward at the waist with rounded shoulders whole working on a computer or other activities.
Position 3 and 4 Lateral Movement - Side Bend Child's Pose or Crescent Pose
Execution - From Child's Pose, while in a kneeling position with the butt touching your heels, or from a table top pose (Two variations for you), rotate that hips to the left while moving the shoulders to the right. Repeat for the other side. This will create a crescent arch in the spine. This lengthens the side of the body improving mobility at the rips and hips. This position lengthens the muscles between the ribs and pelvic area as well as the lower back. This is also known as "Cheek To Cheek" movement.
Position 5 and 6 Twist - Thread The Needle Pose
Execution - From a kneeling position with hands and knees on a mat (table top pose), place your left hand on the mat with the palm facing up under your upper body. Slide you're left hand through to the other side of your body dropping your left shoulder to the mat reaching the left hand to the right side of the body. Repeat this movement for the right side. Gently exhale as you perform this movement.
These SIX POSITIONS OR MOVEMENTS OF THE SPINE will help not only strengthen the upper body but will increase range of motion and help minimize back strain. As with any movement, remember to be aware of your form and breathing. Hold each movement for 10-20 second count or as tolerated. Begin slowly and go through the appropriate range of motion for your current ability, this is intended to "feel good" and not create to much stress on the body. I strongly recommend contacting a CERTIFIED YOGA INSTRUCTOR such as my friend/client Donna Egan who instructs at both Healthtrax in East Providence Monday nights at 6pm and Kula Yoga Studio in Bristol Friday nights at 6pm for proper instruction and demonstration of the Six Movements Of The Spine.
*For a video demonstration of THE SIX MOVEMENTS OF THE SPINE featuring DONNA EGAN, check out my Instagram by clicking or copy and paste the url at.. https://www.instagram.com/joshuafitness/ Feel Free to contact me for a demonstration of The Six Positions Of The Spine or to develop a program for your specific goals!
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for proper instruction to prevent injury.