As we all know, in today’s world, it has become easier for many people to neglect their health, particularly their spine health. Dormant routines combined with poor posture result in tightness and discomfort. A sedentary lifestyle has led to many people dealing with spinal mobility issues, compelling them to suffer in pain. How can we make it better? With exercise and by following correct and actionable steps towards maintaining and improving spinal mobility.
In this blog, we will take a look at the importance of spinal mobility, common culprits behind stiffness in the spine, some effective spinal mobility exercises, and a few tips on how to maintain optimal spinal mobility. Continue reading to learn more.
Why is Spinal Mobility Important?
Firstly, let’s understand what spinal mobility is. Spinal mobility is the ability of your spine, through which you are able to move freely and effectively. Here is why your spinal mobility is so important:
- Reduction in Pain: When you perform restricted movements, your chances of developing stiffness, pain, and discomfort are higher. However, you can avoid these if you ensure your spinal mobility is on point.
- Improved Functionality: If your spinal mobility is good, then your performance in your daily life activities, like playing sports or working out, will be enhanced. You will be able to do these activities more easily, reducing the risk of injury.
- Injury Prevention: With good spinal mobility, your spine can absorb impacts and adapt to different movements.
- Improved Posture: Bad spinal mobility leads to tightness, leading to bad posture. Bad posture can lead to much discomfort and pain. Good spinal Mobility allows better alignment.
What are the Common Causes Of Spinal Stiffness?
Spinal stiffness is the major cause of discomfort in the spinal area. Here are some of the common causes of spinal stiffness:
- Poor Posture: Many people have a habit of slouching or leaning forward while sitting. This can compress the spine and lead to spinal stiffness.
- Injuries: If you suffer from any injury like a strain or a sprain, it can significantly impact the flexibility of your spine.
- Lifestyle: A sedentary lifestyle can lead to tightness in the lower back muscles, and hip flexors, leading to pain and limited spinal mobility.
- Age: As a person ages, the disc of the spine can lose elasticity and hydration, which affects overall mobility.
What are Some of the Best Spinal Mobility Exercises?
Incorporating spinal mobility exercises in your workout routine is a good way to make sure your mobility is in the best shape. Here are some of the best Spinal Mobility Exercises, along with steps to perform them:
Thoracic Rotations
- Start by sitting on the ground and keep your legs straight in front of you.
- Place your right hand behind you on the ground, and keep your left hand on your right knee.
- Lengthen your spine as you inhale. As you exhale, rotate your body to the right.
- Hold the position for a few seconds.
- Gradually return to the starting point and repeat on the opposite side as well.
Cat-Cow Stretch
- You can start doing this exercise by getting in a tabletop position.
- Inhale and arch your back.
- Lift your forehead and tailbone towards the ceiling.
- Exhale as you round your spine, tucking your chin towards your stomach.
- You can repeat this spinal mobility exercise for 10-15 times.
Spinal Twist
- Start by sitting on the ground and keep your legs straight in front of you.
- Bend your right knee.
- Lift that leg and keep it on the outside of your left thigh.
- Place your right hand behind you on the ground.
- Keep your left elbow on your right leg’s knee.
- Inhale and lengthen your spine. As you exhale, make sure you twist your body towards the right.
- Repeat these stretches for spinal mobility and pain 5-10 times.
Child Pose
- Begin this exercise by getting into the kneel position.
- Keep your toes together and knees apart.
- Sit straight on your heels and extend your arms towards the ground.
- Keep your forehead on the ground, and arms extended forward.
- Hold this stretch for 20-30 seconds.
Standing Forward Bend
- Stand tall with your back straight.
- Keep your feet shoulder-width apart from each other.
- Inhale, and extend your arms upwards and overhead.
- When you exhale, bend forward, letting your head and hand hang towards the ground.
- Hold this position for 10 seconds and repeat the same 5-6 times,
Bridge Pose
- Lie on an even surface with your back straight.
- Bend your knees and keep your feet hip-width apart from each other.
- Press your feet on the ground and lift your hips upwards towards the ceiling.
- Hold the position for 20 seconds and then gradually return to the starting point.
If you want more detailed and targeted exercises for spinal mobility, you can book a Free Service Demo Call with a Granimals expert rehab advisor, and they can help you.
What are Some Tips for Maintaining Spinal Mobility?
Now that we have covered the exercises for spinal mobility let’s quickly take a look at some helpful tips for maintaining spinal mobility:
- Good Posture: Using ergonomic furniture and being mindful of maintaining your posture while sitting, standing, or walking is a good way to avoid spinal mobility issues.
- Stay Active: To live healthy, you must always maintain an active lifestyle. Make sure you denote 150 minutes every week to moderate aerobic activity.
- Listen to your body: Pay attention to any discomfort or pain you suffer and take action to make it better.
- Incorporate Stretching in your routine: To prevent stiffness and remain flexible, incorporate stretching exercises in your routine.
Key Takeaway
If you wish to lead a healthy and active lifestyle without any limitations holding you back, then it is important that your spinal mobility is at optimal health. You can include exercises for spinal mobility in your routine to make sure your spine remains in optimal health. Adopt healthy habits, and if you still feel like your issue needs professional assistance, then book a call with the expert physio team at Granimals. At Granimals, we have successfully helped over 9000+ individuals overcome pain and limitation. Your journey to a pain-free living is only a click away. Book a call with us, and let’s get you feeling better and moving better.
Frequently Asked Questions
Q1: What is spinal mobility?
Answer: Spinal mobility is the ability of your spine, through which you are able to move freely and effectively. Movement like bending forward, moving sideways, etc.
Q2: What food makes the backbone strong?
Answer: Different vitamins and minerals can help boost your spine’s health. Foods rich in magnesium, including spinach and other green leafy vegetables, beans, nuts, seeds, avocado, etc., are great for spine muscles.
