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Advised by physiotherapist Nadja Pršina
Exercises for the spine
To maintain a healthy spine and prevent potential problems, it is essential to regularly perform exercises that strengthen the back and abdominal muscles and improve overall posture.
EXERCISE 1
Tighten the abdominal muscles.
Extend the arms toward the ceiling and lift the head and chest while maintaining the natural curve of the lower back.
5 repetitions.
EXERCISE 2
Support the thigh under the knee with your hands, extend the knee and hold the position for 10–20 seconds.
5 repetitions with each leg.
EXERCISE 3
Bend the elbows to 90 degrees, clench the fists and tighten the abdominal and back muscles.
Lift the straightened back and head (keeping the head in line with the spine).
5 repetitions.
I were to draw a parallel between the human body and a plant, I would compare the body to a tree. With our legs and torso we ensure stability and strength, just as a tree is anchored by strong roots and a solid trunk. With flexible arms we manage our surroundings, much like a spreading crown provides nutrients and shelter. The spine itself must remain flexible yet strong, like a young hazel branch.”
EXERCISE 4
Place your hands behind your head and put the right ankle on the left knee. Tighten the abdominal muscles, press the elbows against the floor and tilt the knees to the left while maintaining the natural curve of the lower back. Hold for 5 seconds.
5 repetitions on each side.
EXERCISE 5
While sitting, straighten your back, tighten the abdominal muscles and raise your arms above your head while keeping the back straight. Lift one knee and hold for 5 seconds.
5 repetitions with each leg.
In conclusion …
Taking care of spinal health is essential for overall well-being and quality of life. Regular exercises to strengthen and stretch the spine are an investment in the future, as they can help prevent pain, posture problems and more serious injuries. Exercise is not only a physical activity but also a way of taking care of our body.