Your spine is essential to your overall health. Proper alignment and posture keep your bones and joints in their proper place so that your muscles, ligaments, and tendons can work correctly. When your spine is out of alignment, it puts extra strain on these tissues and can lead to pain, stiffness, and other problems. Here are a few ways you can improve your posture and alignment of your spine recommended by spine surgeons in Anaheim, CA.
1. Yoga
There are many postures and positions during a yoga exercise that can strengthen the muscles around your spine and improve your posture. For example, the mountain pose can lengthen your spine. The cat-cow pose is also effective in realigning your spine and improving your flexibility. Additionally, the cobra pose can help to decompress the spine and open up your chest.
2. Pilates
Pilates is a method of exercise that aligns the core muscles of your body, thus improving your spine’s posture. The core muscles, which include the abdominals, back, and hips, work together to support the spine. Your pilates session can include several exercises, such as the bridge, leg circles, abdominal criss-cross, swan pose, T pose, and inverted plank. By strengthening the muscles, pilates can help to improve posture and alignment.
3. Feldenkrais
The Feldenkrais method, developed by Moshe Feldenkrais, is a technique to retrain the body to move in more efficient ways which can improve your posture, alignment, and overall health. The method involves learning different movements to manipulate your bones and muscles. This method also includes chiropractic approaches and remedial massage to make your spine more flexible. It significantly reduces tension in the muscles and connective tissues, which can lead to better movement.
4. High plank
The high plank is a great way to strengthen your core and improve your posture. To start, lie face down on the ground and place your hands palm-side down about shoulder-width apart. Push up off the ground, extending your legs behind you and keeping your body in a straight line from head to heels. Squeeze your abs and glutes to keep your body stable, and hold the position for 30-60 seconds. You can make the exercise more challenging by placing your feet on an elevated surface or by doing a single-leg lift. Remember to breathe evenly throughout the exercise, and stay motivated by focusing on a spot in front of you.
5. Thoracic spine rotation
The thoracic spine is responsible for most of the spine’s rotational movement. Thoracic spine rotation can improve your spine’s alignment and posture. To perform the exercise, start by lying on your back on a mat with your knees bent and your feet flat on the floor. Place your right hand behind your head and your left hand on your right knee. Slowly twist your torso to the right, using your hand on your knee as a guide. Hold the position for a few seconds, then return to the starting position. Repeat the exercise on the other side.
Improving your posture in recommended by many a spine surgeon in Anaheim, CA and can make a big difference in not only your appearance but also in your overall health. If you are looking for natural remedies to improve the alignment of your spine, start following these tips right away. For more spine related tips, follow leading spine surgeon Hamid Mir M.D. or contact us today.