Spinal Motions

If you have spent any time working with me you already know that I always teach basic spinal motions and encourage EVERY-BODY to do them every day. There are 4 basic movements of the spine and each one moves the spine in a way it is designed to go.  In life these motions  sometimes happen in their basic form (for example CURL or FLEXION which is bending over) and sometimes in a combination of motions (for example FLEXION and SPIRAL).  If we don’t practice these motions deliberately, our body can be unprepared when they show up which can result in discomfort or pain.  

There are 4 basic SPINAL MOTIONS:

• ARCH & CURL

• SPIRAL (twist)

• SIDE ARCH

• FORWARD WAVE (this is just arch & curl while moving)

Below are short videos demonstrating each spinal motion and some key elements to think about when you are doing them.

ARCH AND CURL

• in the arch think of lifting your chest up first and then back.

• don’t work more from the head than from the spine, let your head just come along for the ride.

• in the curl keep your spine in a gentle curl so you make the shape of the bow (think of a bow and arrow), not the shape of the letter C.

• keep the shoulders relaxed - don’t pull them up when you curl.

Spiral (Twist)

• start the spiral from below your waistband

• allow the hips to move when you spiral (don’t try to keep your pelvis still)

• use an exhale to squeeze the air out of your belly while you spiral

Side Arch

• look straight ahead while you side bend.

• keep the shoulders relaxed (don’t pull the shoulder up in order to bend over.

• keep your weight evenly rooted on the stool when you side bend.

Forward Wave

• keep the arch as you bend at the hips.

• begin the curl up at the base of your spine.

• keep the shoulders relaxed as you curl up.

Use it or lose it!

I recommend doing 4 repetitions of each spinal motion and going through the entire sequence 4 times.  A commitment to the practice will help increase your range of motion and you will begin to feel ease and enjoyment in the movements.  Whether you play golf or sit at a computer for hours on end, your back will thank you for incorporating this gently yet effective movement into your life!

ENJOY!