Spine Movement Exercises
Fatigue and aging result in losing flexibility of people’s body. This is especially obvious with one’s spine. Common spine problems due to losing spine flexibility includes cervical spondylosis, lumbar spondylosis, intervertebral disc protrusion, and hyperosteogeny. Spine problems could also results in more problems on limbers and internal organs.
Spine losing its flexibility due to aging, poor postures, and lack of exercises. The exercises introduced here can help you to keep the flexibility of your spine and sinew around vertebra joints. And further more, helps you to keep healthy and energetic.
Basic Sitting Method
Sit up straight on the edge (about four inches) of a bench with its height equal to that of your knees. Rest your hands on your knees with your feet flat on the ground and shoulder width apart. Relax your shoulders while bending your elbows naturally. Draw in your chin and relax your chest. The tip of your nose is in line with your navel. Slightly close your eyes or look forward gently. Close your mouth and clench your teeth lightly. Rest the tip of your tongue on your palate like pronouncing ‘luh’.
Breathe deeply and slowly; deeply, but do not hold your breath; slowly, but just to the extent that you feel uncomfortable. Calm down mentally and relax physically through this breathing pattern. Clear your mind while inhaling and relax your muscles while exhaling. Practice for five to fifteen minutes each time.
Basic Standing Method
Stand with both feet parallel and shoulder width apart. The weight of your body rests at the center. Relax your whole body with your arms hanging naturally by your sides. Relax all of your joints, but do not bend them intentionally. Look ahead, but pay attention to all around you. Keep your head and neck erect while keeping your backbone straight. As a beginner you should also keep a mind that the tip of your nose corresponds to the navel and that your tailbone corresponds to the heels. With this image in mind, you can automatically withdraw your chin and buttocks and relax your torso and keep it up straight. Now breathe deeply, but do not hold it. Adjust your body a little to make yourself more comfortable. After you feel you have relaxed both physically and mentally, you can begin with the standing spine movement exercises.