Our modern lifestyle demands a lot from our body. Rushing from A to B, sitting down for hours upon hours in front of the Computer, Laptop, TV, Smartphones and so on. All of these components can contribute to increased stress levels, muscle imbalances, tight knots, poor circulation, decreased cognitive function and most of all, pain. Nearly everyone has suffered from back pain to some degree once in their life. There are various factors which can cause back pain. Incorrect working posture, malnourishment (too little vitamins), inadequate hydration, to name a few can cause a stiff and inflexible spine.
As some might know, spinal mobilisation is a form of manual therapy and is a way to work on the spinal range of movement actively through specific exercises. Get fit and activated with Meglio.
1. Increases flexibility
How to increase flexibility in the spine? Active spinal mobilisation assists in improving your spine flexibility. Muscles, ligaments and tendons around the spine and its joints, especially the area around the costovertebral and costotransverse joints (joints between ribs and vertebrae) will experience enhanced ROM and flexibility.
2. Enhances joint function and improves the nutrient supply
What can I do to improve spinal joint function? Due to increased flexibility in the areas around the joints, essential nutrients can be transported more efficiently. Capillary vessels will have more space to deliver crucial components and help to detox those areas even faster.
3. Eases muscle spasms
Is there a way to ease muscle cramps? Spinal mobilisation can help to increase blood circulation in affected muscles areas. Improved blood flow, in combination with active stretching work against muscles spasms and cramps, can lead to significant pain relief.
The following exercises show a variety of the ways that you can stretch out and mobilise the spine. GOLDEN RULE: Do not rush a movement and make sure not to feel any stabbing pain. Work with your breath and get fit with Meglio.
1 SPINAL BOW
Take a seat on a chair, place your legs about hip-width apart and keep your feet flat on the ground. Bring your right hand to your left shoulder, cross your left hand over and bring it to your right shoulder. Squeeze your pelvic muscles to create a strong foundation. Straighten your spine and bring your shoulders down and away from the ears. Take a few deep breaths here. That is your starting position.
On your exhale, bring your chin towards your chest and bow your thoracic spine down. Make sure not to move in the lumbar spine the entire exercise. On your inhale come back to starting position in a controlled motion. With each breath, try now to get a little bit further. Repeat 10 times.
2 SPINAL WIGGLE
Take the starting position, as mentioned in #1. Fix your gaze to one point in front of you and start by tilting your shoulders from left to right. Alternate. Your head and your lumbar spine should not move around. When you feel ready and safe, make small and quick movements and wiggle your thoracic spine from left to right and vice versa. Try at least to wiggle 30 seconds.
3 EASING SPINAL ROTATION
Take the starting position, as mentioned in #1. Fix your gaze to one point in front of you and start rotating the thoracic spine back and forth in minimal movements. This time you can try to bring the movement slightly towards to the lumbar spine and back up again towards your neck. 1 minute.
4 LYING SPINAL ROTATION
Lie down on the ground on your right side. Bend your knees to a ninety-degree angle. Straighten your arms and place the arms out in front of you with the palms facing each other. Slowly lift your left arm and try to reach behind you. Follow your hands with your gaze. You should feel a stretch and a twist throughout the spine. Take it slowly back to starting position and repeat. Try to go deeper into the stretch each time you reach back. Repeat 10 times and take it to the other side. Ensure your hips and pelvis are pointing forward the entire exercise.
5 SITTING SPINAL ROTATION INCL. RESISTANCE BAND
Anchor a resistance band to a door handle and place a chair in front of it. Get seated with your knees about hip-width apart and your feet flat on the ground. Grab the resistance band with your right hand. Make sure to feel a slight resistance. Sit straight and keep your elbow tucked to your side. Keep your hips pointing forward and slowly, on your exhale, rotate to your right. Your gaze is following the movement. On your inhale come back to the centre. Repeat 10 times and take it to your left side. You can modify this move by bringing more or less resistance to your band.
There are numerous ways to decrease and potentially mitigate risks of back pain through active spinal mobilisation. Stiffness and inflexibility in the spine are a widespread issue nowadays. It is rumoured, that approximately 60% of today’s back pain occurrence is due to insufficient water intake. Make sure to hydrate well and keep on moving.
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