October is National Chiropractor Month, and we would like to see all our fellow community members take care of their spines. Without a healthy back, you are likely to experience discomfort and diminished capacity to do the things you love. Sitting at a desk for hours does nothing to promote spinal health. Get up and move every 20 minutes. Here are a few exercises you can do to keep your spine flexible.
The Pelvic Tilt
Sitting at a desk for hours on end is detrimental to the health of your back. A simple stretching exercise you can do to help relieve the stress is the pelvic tilt. You can do this stretch while in a variety of positions. To perform it while sitting, tilt your pelvis to the front, rounding your lower back at the same time. Next, roll the pelvis back, lifting your chest as you do so. Do this 5 to 10 times to loosen up tight lower back muscles.
National Chiropractor Month is a good time to check your back health and begin a regular stretching routine to ease tightened back muscles. This exercise also helps relieve tight lower back muscles. Lie on your back and bend your knees. Plant your heels on the floor. Grab your right knee and gently pull it toward your chest. Feel the stretch in your glutes and piriformis muscles. Hold for 15 to 30 seconds then lower and repeat with the left knee.
Back Flexion Stretch
This exercise helps to stretch the muscles of the lower and middle back. Lie on your back, and, in one motion, pull both knees toward your chest, and flex your head forward. You should feel stretching of your mid- and lower-back muscles. Hold this position for 15 to 30 seconds to allow the muscles to elongate. Repeat up to 5 times.
The Bridge Exercise
You may be familiar with this exercise, which helps strengthen back muscles as well as those in the buttocks and the hamstring. You will start by lying your back with arms at your sides, feet planted firmly on the ground and knees bent about shoulder-width apart. Keeping your shoulders on the floor, use back and bottom muscles to lift your hips off the ground. Hold the position for about 5 seconds, then return to the starting position. Do 3 sets with 10 repetitions per set.
Keep Moving with National Chiropractor Month
Your chiropractor will tell you the best thing you can do for spine health is keep moving. It is easy to fall into a sedentary lifestyle, but for your heart health, mental health and overall wellbeing, you should stay in motion. Exercise doesn’t have to be strenuous. Go for a daily walk if you aren’t into working out or following exercise routines. You only get one body, so take care of it.
At Frohlich, Gordon & Beason, P.A. our staff believes in sharing tips with our friends and community about ways to stay healthy. When you have your health, you have everything. As personal injury lawyers, we know how traumatic it can be for individuals and their families to have to deal with the loss of health due to an accident. We provide compassionate, individualized service to our clients. It begins with a complimentary consultation. If you or a loved one has been in an accident, give us a call and schedule an appointment. We serve the Southwest Florida communities of Englewood, North Port, and Port Charlotte.