As the weather cools down and the darkness descends earlier in the winter months, so too does our motivation to get out and exercise. It is often with decreasing levels of physical activity that we Chiropractors often see our patients presenting with more frequent low grade niggles and injuries that could be minimised if we simply keep up a more regular exercise and movement routine. So, to get you through the cold winter months, here are a few simple postural mobility exercises that can get you up off the couch for 5 minutes and allow you to look after your spinal health a little better.
Shoulder and Lat stretch:
Stand with your feet hip-width apart and your hands resting on a flat surface in front of you. Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back. Keep your chest lifted and your chin tilted up slightly. With a slight bend in your knees, shift your weight over your heels and slowly begin bending forward at the hips. Lean back into your hips, straighten your legs and draw your body toward the ground, maintaining a flat back. Keep your chin tucked into your neck to stabilize your spine and to keep your head from dropping towards the floor. Hold the stretch position for 15-30 seconds. Repeat 2-4 times.
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Chin Tuck:
Bring your arms in front of you with your elbows touching, and your palms facing you with the sides of your pinkies touching. Put your palms on top of your head and using the weight of your arms, gently drop your chin to where you feel a nice stretch in your neck and shoulders. Take five deep breaths into your upper back and into the tightest areas releasing any unnecessary tension.
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Shoulder and Upper Back Stretch:
Begin standing tall, arms by your sides. Now, reaching behind you with both hands, pull your shoulders back and clasp your fingers together. If you feel a stretch already, hold it here. If you can go further, push your clasped hands away from your lower back and gently arc backward. Hold for approximately 20-30 seconds. Return to standing tall, and repeat.
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Cat-Cow Pose:
Begin on the floor on all fours. Make sure your hands are directly beneath your shoulders and your knees are directly beneath your hips. Use extra padding (small pillows, towels, etc.) for extra padding if your knees are sensitive).Once you’re in position, inhale, arching your spine and lifting your head and chest toward the ceiling .Now exhale while pulling in your stomach and dropping your head and neck down. Repeat this movement for a minimum of 10 to 15 repetitions.
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References:
• “The Ideal stretching Routine” https://www.health.harvard.edu/staying-healthy/the-ideal-stretching-routine
• “The mindful Stretching Guide” https://uhs.berkeley.edu/sites/default/files/wellness-mindfulstretchingguide.pdf
• Physitrack: Online exercise Rehabilitation Program
• “9 Important Stretches for seniors to do every day:” https://yurielkaim.com/stretching-exercises-seniors/
