One-Minute Spinal Care Routine

These two movements encourage more blood to flow to the ligaments and muscles that surround the spine, thereby reducing risk of experiencing sprains and strains.  

Ligaments are not inherently well perfused with blood and are therefore prone to being sprained when they are not properly stretched and conditioned.  The intervertebral discs that act as shock absorbers throughout the spinal column are specialized ligaments that need such exercises to receive enough blood flow to stay healthy.

Those who work for extended periods in a seated position should be doing these or similar stretches throughout the day.

Begin face-down with your arms on the ground, outstretched to your sides. Rotate your trunk upward to take one foot toward the ground on the opposite side of your body. Return to your starting position and repeat going the other way. Go back and forth for several repetitions until you feel that your spine and surrounding muscles and ligaments are more limber.

Then, each time you rotate your trunk, bring the arm on the side being rotated up toward the ceiling and even back toward the opposite side wall to create a stretch through both sides of your chest. Do this going the other way as well, then repeat on both sides for several repetitions.

Finish by doing several repetitions of cow-cat while on your hands and knees, alternating between creating as big a hump as possible with your spine (flexion) followed by maximum extension through your spine.