HEALTHY SPINE STRETCHES & STRENGTHENING

Healthy Spine. fit to the core!

About This Section

A neutral spine is a healthy spine! A neutral spine, however, is only possible if there is good muscle balance (core stability) around the joints throughout the spine. Whether your work is sedentary or otherwise, poor ergonomics or incorrect work routine (lifting,bending etc) increases the probability of developing muscle imbalance. Once developed, muscle imbalances will extend into your exercise routine if you do not address them with an appropriate stretching and strengthening routine. The exercises in this section address the most common muscle imbalances.

Cautions & Warnings

If you have any concerns about your health or questions regarding the specific stretches and strengthening exercises in this guide, please be sure to check with your physiotherapist and/or health care practitioner before starting.

If you feel pain, or other unusual sensations (for example, numbness or tingling, etc.), stop immediately and check with your physiotherapist and/or health care practitioner.

Stretching

The following are a series of stretches to help you improve and maintain flexibility. Each stretch should be held for 20-30 seconds and repeated for opposite sides. Remember, you should not feel any pain with these stretches. As with any activity, a proper warm up is essential to allow for optimal performance and injury prevention. An optimal warm up requires getting the circulation going through low intensity exercise, such as walking.

Foam Roller

(foam rollers can be purchased at fifth avenue physiotherapy)

• Turn roller so it is perpendicular to your spine and that it is in the middle of your back
• Place hands behind head and bend knees to 145 degrees
• Lift buttocks off surface and roll back and forth on the roller
• Make sure that your back is maintained in a straight alignment

Chest Stretch

• Standing in a door frame, with arms on either side of frame
• Shoulders should be at 90 degrees from trunk with elbows bent at 90 degrees
• Take a step forward with one foot
• Keep chin tucked and your shoulders pulled back and down
• Make sure that your back is kept straight and not arched

Trunk Side Stretch

• Standing with feet shoulder width apart
• Place left arm behind your head and grasp the left elbow with right hand
• Pull the left elbow to the right while bending your trunk to the right
• You should feel a stretch in your upper left arm and left side
• Repeat on the right

Neck Stretch

• Sitting/standing tall, hold right hand down behind back
• Turn head 45 degrees to left and look down towards your chest with chin slightly tucked in
• Bring left ear toward left shoulder
• Reverse for the other side

Buttocks/Gluteal Stretch

• Sit on the front part of your chair with your back straight
• Place the outside of one ankle on top of the other knee
• Slowly allow your knee to relax towards the floor
• Stretch by gently pushing down onto knee - you should feel a stretch in your buttocks/outside hip
• You can increase the stretch by bending forward at the hips while keeping your back straight

Hamstrings/Calves Stretch

• Step left foot forward about 2 feet
• Keeping your left knee straight and foot pulled back
• Bend forward at your hips while keeping your back straight
• You should feel a stretch in the back of your thigh and calf

Quadriceps Stretch

• Stand with feet shoulder width apart
• Activate your lower abdominals and maintain neutral spine curvature (do not allow low back to arch)
• Bring right heel to buttock and hold onto ankle
• Make sure your knee is kept under your hip

Strengthening (Core)

Appropriate strengthening is important in developing core stability and maintaining a healthy spine. With each of the following routines, remember to focus on proper spinal alignment by setting your core muscles before each drill. This involves activating the "deep" abdominal and scapular (shoulder blade) muscles as well as keeping your chin tucked in slightly. Once again, you should not feel pain with any of these exercises.

Transverse Abdominal

• Lie on your back with knees bent
• On each side of your lower abdomen place 2 fingers about a palm width below and to the sides of your belly button
• Take a breath in
• As you blow out gently draw your belly button into your spine
• Do not move your pelvis or let your chest rise
• Hold for 10 seconds repeat 10 times

Buttocks/Gluteus Medius

• Lying on your right with knees together and bent to 145 degrees
• Make sure that your heels are in line with your buttocks
• Activate the lower abdominals
• Lift left leg up while keeping heels together
• This exercise can be progressed using elastic tied around thighs for resistance
• Repeat for opposite side
• Perform 3 sets of 10 to 20 repetitions

Buttocks/Gluteals Maximus

• Lie on your back with your knees bent and hip width apart
• Tighten your lower abdominal and buttock muscles
• Lift your pelvis up as shown - the goal is to maintain a neutral spinal alignment throughout this drill
• Hold 2 - 3 seconds and lower your buttocks down
• To progress the drill, raise one leg off the floor - do not let your pelvis tilt
• Repeat 10 times

Balance 4-Point Drill

• Going on your hands and knees, keeping your spine neutral with your lower abdominal muscles activated and your chin slightly tucked in
• Activate your lower trapezius muscles by bringing your shoulder blades in a diagonal line back and down 1 cm while actively pushing down into the supporting surface
• This exercise can be progressed by lifting opposite leg/arm off the supporting surface while keeping spine in neutral
• Hold each position for 10 seconds and repeat 10 times

Rotator Cuff (shoulder)

• Lying on your side with knees bent to 145 degrees, heels in line with buttocks
• Keep top elbow bent at 90 degrees and supported on your trunk
• Gently activate your lower trapezius muscle by pulling your shoulder blade in a diagonal line in towards the spine and down 1 cm
• Lift forearm up without any wrist movement
• This exercise can be progressed using light weights
• Perform 3 sets of 10-20 repetitions

Plank

• Set lower abdominals
• Balance body on knees, elbows and forearms
• Keep back straight (don't arch or create a "V" with your body)
• Goal is to hold one minute
• This exercise can be progressed: start the drill by balancing on forearms/elbows and feet

Oblique Abdominals

• Lying on your back with left knee bent and right knee straight and resting on floor
• Place left hand in the small of your back. Alternatively, a small rolled up towel can be used
• Contract lower abdominals
• Lift and curl trunk aiming your right hand towards your bent left knee
• Hold this position briefly, then gently lower trunk back to floor
• Maintain a gentle chin tuck throughout this exercise
• Repeat with opposite side
• Hold each position for 5 seconds and repeat 10 times

Rhomboids and Middle Trapezius

• Stand with feet shoulder width apart
• Hold each end of elastic tubing in front of you with elbows bent at 90 degrees
• Set upper trunk position by gently pulling shoulder blades in towards spine and slightly down in a diagonal line
• Spread your arms apart against the elastic resistance and hold
• Perform 3 sets of 10-20 repetitions.