A Closer look at the best exercises to maintain your spinal alignment falls into two categories.
1. Exercises that promote the core stability required to maintain proper pelvic positioning in the seated and standing positions.
2. Exercises that promote the hip mobility required to reduce the amount of bending of the spine required to perform daily activities. In other words, exercises that promote maximum hip, hamstring and calf mobility required to perform optimal “hip hinging.”
Core Stability Exercises
Let’s look at what we mean by our “core” and how best to strengthen the muscles required to maintain proper pelvic and spinal positioning.
Core strength refers to the ability of the muscles in your torso to work together effectively to support your spine, stabilize your body, and facilitate movement. These muscles play a crucial role in maintaining proper posture, balance, and overall functional movement. While many people associate core strength with just the abdominal muscles, it also involves a complex group of muscles that work in harmony to provide stability and support.
The key muscles involved in core strength include:
1. Rectus Abdominis: This is the “six-pack” muscle that runs down the front of your abdomen. It helps to flex your spine and stabilize your pelvis.
2. Transverse Abdominis: Often referred to as the body’s natural corset, this deep muscle wraps around your abdomen, providing stability and support to your spine and internal organs.
3. Obliques: There are two sets of oblique muscles – the internal obliques and external obliques. They are located on the sides of your torso and play a role in rotation, lateral flexion, and maintaining stability.
4. Multifidus: A series of small muscles that run along the length of your spine. They provide stability and support to individual vertebrae, contributing to proper posture and spinal alignment.
5. Erector Spinae: These muscles run along your spine and help maintain its natural curvature. They’re involved in extending your spine, such as when you stand up straight.
6. Pelvic Floor Muscles: These muscles support the pelvic organs and help control urinary and bowel functions. They are an essential part of core stability.
7. Diaphragm: While often associated with breathing, the diaphragm also contributes to core stability by coordinating with the other core muscles during movement.
8. Hip Muscles: Muscles like the glutes and hip flexors are also considered part of the core, as they connect to the pelvis and play a role in maintaining proper posture and stability.
Improving core strength involves exercises that engage and challenge these muscles. It’s important to note that a balanced approach is key – all core muscles need to work together to achieve optimal stability and function. Exercises like planks, bridges, deadbugs, Russian twists, and bird dogs are commonly used to target different aspects of core strength.
Having a strong core not only enhances your posture but also helps prevent injuries, supports better movement mechanics, and contributes to overall physical well-being. It’s worth incorporating core-strengthening exercises into your fitness routine to experience these benefits. The key seems to be 15 minutes of core strengthening 3 X weekly.
But why do we need optimal hip and lower extremity mobility for maintaining proper spinal alignment? Remember, the average person bends over 2-3000 times per day performing all routine daily tasks from brushing teeth, dressing, putting on shoes and socks, doing house chores, lifting, pushing and pulling. Bending puts 50 percent more strain on the lower back and spine. One way to virtually eliminate all bending and promote better spinal alignment is by using the “hip hinge” technique when performing routine daily tasks.
What is the hip hinge technique and why is hip and lower extremity flexibility is so important?
When analyzing improper bending and lifting technique, notice below how the natural inward curve and alignment of the lower back is lost as the individual bends over to pick up the package.
The “Hip Hinge” technique involves transferring the motion into the hips which are designed to accept this kind of load. Look at the difference in the photo below.
In order to execute the hip hinge correctly, the hips and hamstrings must be mobile and flexible. Otherwise the ability to maintain proper alignment of the spine when bending is compromised as in the photo below.
So what are some excellent core strengthening exercise choices. The ideal exercise program should allow strengthening without causing or exacerbating any pain you may have. Any discomfort from the exercise should dissipate within a couple of minutes upon completion of the program. Low impact exercises are optimal, as is the ability to maintain the spine in good alignment or “spinal neutral” position. Front planks, Side Planks, and “Superman” exercises are excellent examples that follow these basic rules. See the examples below.
Physioball Exercises are also excellent core strengthening options. There are several great routines. Here are some examples.
Regardless of which exercises you choose for core strengthening, the key seems to be to maintain a regular schedule of 15 minutes of core strengthening 3 X weekly. Now let’s look at some hip and hamstring flexibility exercises.
Remember, mobile hips and flexible hamstrings are a primary requirement for eliminating incorrect alignment of the spine while performing routine daily activities by being able to perform the “hip hinge” correctly. The following exercises can get you headed in the right direction.
Always ensure proper form and technique when performing any exercise program. If you’re new to exercise, or have specific health considerations, you might consider scheduling a free consult with Lanier Therapy in Motion at one of our convenient locations for a custom core strengthening and flexibility program to help you maintain proper spinal alignment and reduce your risk of long term back problems.