Stretching the spine can help alleviate tension, improve flexibility, and promote overall spinal health.
Here are some stretches specifically targeting the spine that you can incorporate into your therapy routine…
- Child’s Pose
- Start on your hands and knees with your wrists under your shoulders and knees under your hips.
- Sit back on your heels and reach your arms forward, lowering your chest towards the floor.
- Relax your forehead on the mat and extend your arms as far forward as comfortable.
- Hold the stretch for 20-30 seconds while focusing on deep breathing.
- Cat-Cow Stretch
- Start on your hands and knees with your wrists under your shoulders and knees under your hips.
- Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (Cow Pose).
- Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat Pose).
- Repeat the sequence for several breaths, moving fluidly between Cat and Cow poses.
- Seated Forward Bend
- Sit on the floor with your legs extended in front of you and your feet flexed.
- Inhale to lengthen your spine, then exhale as you hinge forward at the hips, reaching your hands towards your feet.
- Keep your back straight as you fold forward, leading with your chest.
- Hold the stretch for 20-30 seconds while breathing deeply.
- Spinal Twist
- Sit on the floor with your legs extended in front of you.
- Bend your right knee and place your right foot on the outside of your left knee.
- Inhale to lengthen your spine, then exhale as you twist your torso to the right, placing your left elbow on the outside of your right knee.
- Use your left hand to support your twist, looking over your right shoulder.
- Hold the stretch for 20-30 seconds, then repeat on the other side.
- Supine Spinal Twist
- Lie on your back with your arms extended out to the sides, forming a T shape with your body.
- Bend your knees and draw them towards your chest.
- Lower both knees to the left side of your body, using your right hand to gently guide them down.
- Keep your shoulders grounded as you twist your spine, turning your head to look over your right shoulder.
- Hold the stretch for 20-30 seconds, then repeat on the other side.
When stretching your spine, focus on moving gently and mindfully, avoiding any sudden or forceful movements. Listen to your body and only stretch to a comfortable range of motion. If you have any existing spinal conditions or injuries, it’s advisable to consult with a healthcare professional before performing spinal stretches.
