Your Spine at Home

Here at Skocik Chiropractic, we would like to help you improve your spinal health with exercise. Our chiropractor has identified several exercises that can help you improve your core strength and posture.

Exercises for Spine Strength and posture

Weak core and back muscles can lead to poor posture, back injuries and pain.

Chest Raises

This exercise strengthens your upper and lower back. Lay on the floor on your stomach with your hands at your sides. If getting on the floor makes you uncomfortable, you can also lay on your bed. Keeping your head, neck and spine aligned; raise your chest. Do not worry if you cannot raise your chest. You are still activating the muscles, and with enough practice, you will eventually be able to raise your chest off the floor. Hold the up position for five seconds then rest for two seconds.

Plank

Position yourself on the floor as if you were going to do a pushup. Instead of lowering your body, simply hold the position for as long as you can. Perform this exercise once a day with the goal of being able to hold the plank for 60 seconds. This exercise strengthens your entire core.

Crunches

Crunches strengthen your upper abdominals. To perform a crunch, lay on your back on the floor. Your knees should be bent at a 90 degree angle, and your feet should be flat on the floor. Cross your arms over your chest. Keep your neck in line with your spine and lift your upper back off the floor using your abdominal muscles. Perform this exercise between 10 and 20 times.

Roll-up

Lay on your back on the floor with your arms straight above your head and your legs straight out. Your feet should be flexed. Exhale and pull your navel into your spine, pressing your lower back against the floor. Roll upwards one vertebrae at a time until you are in a sitting position. Lower yourself the same way. Perform this exercise five times.

What exercises do you perform on a regular basis to help strengthen your spine?