What are some exercises to strengthen the spine?

The spine is a structure that plays a decisive role in our body. However, in normal times, since many of our friends do not pay attention to it, problems of one kind or another will occur. Many young friends also have hunchbacks, and there are also many adults suffering from lumbar or cervical spondylosis. The occurrence of these conditions are all spinal problems, so it is particularly important to exercise the spine in normal times. What are the exercises to exercise the spine?

1. Prone relaxation exercise: Lie prone on the bed with your forehead against the bed, your arms at your sides, and your palms facing up. Stretch your arms forward from the sides of your body as far as possible, ending in front of your head (in line with your torso), with your palms facing down. Close your eyes, relax your whole body, and silently say "1 inhale", "1 exhale", "2 inhale", "2 exhale" in your mind, and maintain this posture for 5 minutes. It can relax the shoulders, back and waist to the maximum extent, and is extremely beneficial for lumbar disc herniation, neck stiffness, hunchback, etc.

2. Flying Swallow Exercise: Lie prone on the bed, use your abdomen as a support point, raise your head, chest, and stretch your arms backwards. At the same time, lift your thighs, calves, and feet so that your head and legs are lifted up in a flying swallow shape. Hold for 5 seconds, put down your head, arms, and legs, relax your whole body for a while, and repeat the above movements 15 times. It can exercise the cervical and lumbar vertebrae.

3. Spinal nerve exercise: Stand up straight, look straight ahead, turn your palms to the front of your thighs, hold your chest and abdomen in, bend your knees and squat, lower your head forward slightly, and work until your palms touch your knees. Slowly stand up straight, lift your chest and head, and bend your spine backward. Squat down and touch your knees with your hands, lower your head, and stand up straight with your chest out and head back. This counts as one time. Do this 36 times in total. It can enhance the function of spinal nerves and activate the functions of internal organs and trunk. It is especially effective for cervical spondylosis, lumbar muscle strain, and low back pain.

The above are exercises for exercising the spine. Such exercises should be performed regularly in normal times, which can effectively prevent our spine from deforming or becoming abnormal. In addition, we should also pay attention to our sitting, standing, and walking postures. This is also the most important way to prevent spinal deformation. We must pay attention to exercising more in normal times.