While you are held up at home, you can help free up your spine at least. If you are unable to make in for an appointment, here’s some helpful tips to get by.
These three easy to do, S.H.A.M. exercises are good way to stay spry, during times that you do not want to get out.
CAT-COW: The first stretch is called cat-cow stretch. You may know the stretch/exercise by a different name but I have found that cat-cow is the most fitting. Here is how to complete the stretch/exercise:
- Start by getting on all fours with your knees below your hips and hands lined directly under your shoulders. Then, while keeping your core braced, arch your back up so as to form a bowing bridge type of shape. Then slowly and controlled, bring your back as far down towards the floor. You do these motions while keeping knees and hands flat on the floor without lifting them up. From bowing your back up (like a cat stretching on the back of your couch), to arching your back down (like a cows back from head to tail), should take around 3 seconds. Do this motion start to finish about 6 times. Then move on to the next stretch.
CHILDS POSE: This next stretch is called childs pose and is a basic stretch used in Yoga.
- Start by sitting on your heels all the way down. Sit up straight and put your arms out above you as you lean forward as far as gravity will let you go. Then slowly start walking your hands out away from the top of your head until you feel a good stretch in your lower back. It should not hurt, and you should be able to breathe normally throughout. Hold that good stretch for 45 seconds and then raise back up for 30 seconds. Then repeat that process two more times.
LATERAL NECK STRETCHES: These next couple of stretches target the upper trapezius muscles and the scalene muscles that are deeper in the neck. These scalenes are stressed when people become more sedentary as they are directly related to posture.
- For these stretches, you can seated or you can be standing. Either way make sure you are “sitting up straight”. If you are stretching the left side you reach directly over your head with your right hand while actively bending your head to the right. With your right hand add a little extra pressure until you feel a good stretch. It should not hurt and you should be able to breathe normally throughout. Hold this position for 45 seconds. Then repeat going to the opposite side. After performing on both sides, repeat the whole process two more times.
