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2 Easy Stretches to Improve Spine Health Quickly

Regardless of where you are in life, or what kinds of health issues and conditions you may be currently experiencing or recovering from, most of us can benefit from gentle stretches performed daily in order to improve overall health and promote wellness in the body. Stretching is great for loosening up ligaments and joints in the body, as well as improving any sort of pain while also preventing new strains and injuries from even occurring in the first place.

In fact, stretching is so effective and beneficial for virtually everyone in some way that general doctors, doctors of chiropractic, and other healthcare professionals routinely recommend it, and encourage their patients to stretch often as a simple, natural, and effective way to work on improving a wide variety of health conditions, issues, and concerns.

In particular,the spinal column can always really benefit from regular stretching, as I learned from a helpful and detailed article by Spine Health that I recently came across. Here is what I learned.

Stretching out the spinal column is a great way to relieve stiffness in the joints or pain in the back, shoulders, or neck, since the spinal column is so often somehow connected to these issues. When you start stretching, be sure to take the appropriate steps to make sure that you will be performing these stretches and light exercises in a safe yet effective manner. Start off by making sure to wear clothing that is loose and will not bind or stick to any part of your body too tightly. Be sure you are stretching on a surface that is clean, flat, and not at all slippery. A few more tips to keep in mind:

  • There should be no pain involved in any of these stretches; a light stretching sensation is of course expected, but nothing worse than this.
  • Move slowly while stretching and in between stretches.
  • Hold the stretches for at least twenty seconds for maximum benefits, and repeat them at least five times.

The first spinal stretch is known as the Invisible Pen Grab. Imagine there is a pen resting on your spine, in between your two shoulder blades. Keep your shoulders down as you bring the blades together and back, as if you are holding that pen with your shoulder blades. 

Another stretch involves lying on your abdomen with your arms at your side and forehead touching the floor. Contract the muscles in your back and lift your off of the floor, using your hands to support your weight. Be sure to lengthen your spine from your head to your buttocks.

Used under Creative Commons Licensing courtesy of Rhona-Mae Arca

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