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Maintaining a strong core can help stabilize your spine and keep it healthy. With age, injury, or even a minor mishap, the muscles and ligaments around your spine may weaken, making it more difficult to perform movements such as twisting, lifting, lifting, and bending.
People suffering from back pain and poor spinal health are often afraid of movement. This can cause their back to become stiffer and make their pain worse. Healthy movements are more beneficial for the lower back, as they reduce the risk of injury and pressure.
A balanced approach to the entire core muscle system is key to spine stability. This means that you engage all core muscles simultaneously — from your abdominal muscles to your whole back.”
This is useful when you need to perform actions that require strength and speed, such as lifting groceries or placing them on the floor.
Proper spinal health is when your entire system is working together simultaneously. And if there’s one component that’s slightly off, it likely will impact the whole structure.
We recommend the “big three” exercises, which are based on spine bio-mechanics. These three include; The Curl-Up, The Side Plank, and The Bird Dog. They actively engage all the important muscles needed to improve spine stability.
Here are the steps to complete each of these three major exercises. The pyramid sequence is where you should start with five repetitions of each exercise. Then, do three repetitions of each. Finally, finish by performing each exercise once more.
You can increase the reps for each exercise as you become more familiar with the routine. However, it is important to keep the descending sequence present.
Variation: Straighten your legs, instead of bending them.
We hope these moves for better spinal health help you get closer to achieving a pain free lifestyle, but as always we are here to help! We’d love to schedule some training sessions with you, or feel free to stop in for a session in our community open gym. If you’ve got any questions feel free to contact us today!