6 Directions or Movements of the Spine

In the last few weeks we have been exploring the different properties and anatomy of the spine. This has included the different regions, and also the distinct curves of our spine.  Today we are going to look at the way our spines move.  

The topic of today's blog came to me while at a yoga class this last week.  The students and I were flowing through cat/cow and spinal twists in supine.  For those of us that are not familiar with yoga, do not worry.  You do not need to know the poses to understand the different directions or movements of the spine.  While flowing and exploring the spinal movement I wondered how many of my patients back home were achieving spinal movement outside of my clinic.

Therefore today this blog post is a challenge, one I often leave for my patients: move your spine in all directions at least once each day.  This movement can avoid dysfunction, stiffness, and restrictions. 

Let me guide you with this.  However before we begin remember that this is just a blog, and while I am a Chiropractor and a licensed health professional, I do not know your individual health needs or diagnosis.  Therefore if you are being seen by a healthcare practitioner, be sure to reach out and see if these exercises are appropriate for you.  

Lets start with extension, what that means is you are going to arch your back.  Your tailbone will tuck and your head will move towards the ceiling into this spinal movement. This can also be achieved in many different yoga poses including: camel, cow, or upward dog also known as a a prone press up.

Now lets go into flexion, these means that you are going to bend your back forward.  To do this you can simply touch your toes in standing or flow your body over your knees while in a seated position.  This movement can also be achieved in different yoga poses including: cat, downward dog, or forward bend/fold.

Now rotation.  This always feels so good on my back, and neck, but remember to be gentle with yourself.  This one is really easy all you will do is move from one side to another.  It is easiest to do this when you are lying down and you will keep your upper body on the ground and then moving your hips and legs to one side and then the next side to achieve this motion.

Lastly lateral flexion or side bending.  I usually describe this to my patients as "I am a little teacup exercise". Simply take both hands and either place them up in the air above your head or at your side and then go into a side bend one side at a time.  that way your whole body goes into a crescent shape or a banana.

I hope that felt good for you!  If you count extension, flexion, rotation from the right to the left, and then lateral bending from the right or the left that is six simple movements.  These six movements can have a big impact on our spine health.  Try and do them yourself a few times a day!  If you have any questions about these movements reach out to me on social media, or at my clinic in Dickson, TN.