Well I must say sorry as its been a very long time since I have written anything, too much time surfing and practicing yoga that I decided to give it a break for while. But now I’m back with some new information and new ideas. This week two fantastic stretches to help you free your back, and some shameless product promotion.
I hope things have been going well over the past few weeks, and you have been practicing some of the stretches from previous blogs, and maybe it has inspired you to research and look in to more things you can do to help yourself. Don’t forget my website has a lot of useful information, directories of chiropractors and a very interesting frequently asked question section (FAQ) please add to these if you have any.
The Balance ball chair is something I have found to be fantastic in strengthening my core and consistently reminding me to sit up straight, a friend had one at his house one day, and I took one look at it and laughed, but then I sat on it and instantly realized how weak more core was, and went out the following day and brought one, ok it doesn't look like much, but trust me after an hour of sitting on it, you will see why I am writing about it.
With that aside it’s onto the good stuff, the long awaited stretches. Lets talk a little about Lumber Rotation, as there has been a lot of discussion about it this week online. It is quite common for adults, including athletes, to develop tightness and a limited range of motion in the spine. The spine can be tight in one area and have normal or even extra flexibility in another. For example, an adult can have a tight lumbar spine with limited flexion, while the thoracic portion flexes well. This is because of the structure of the vertebrae and the manner in which the spine is aligned. Practicing Lumbar Rotations will keep the lower back muscles both strong and supple, which is one of our goals in dealing with scoliosis.
Lumbar rotation
· Fold your arms across your chest.
· Gently and slowly rotate from the lower back.
· Start off with a small movement and gradually increase.
· Repeat 10-20 times each side.
The lumbar spine has the largest set of vertebrae and bears the most weight. Its function is to stabilize your spine and hips to prevent joint diseases and injury when you move and exercise. Although stretching your lumbar spine can improve its range of motion, you should not stretch beyond its normal range of motion because it can cause laxity in the tissues, tendons and ligaments. Practice the Lumbar Rotation exercise with care, start off slow and work you way up, this lower back stretch is a great way to start off.
Lower back stretch
· Lie on your back.
· Pull both knees up to your chest as far as they will go.
· Hold for 10+ seconds and repeat 5 times.
Well that’s all for this week, as always I’m always after tips and feed back. Please remember to take it easy with all poses, and to consult a doctor if you are worried about starting anything new.
Don’t forget to have a look at the website a few things have changed and the Latest research has been update in the past few weeks.
Until next time,
Until next time,
Mr Scoliosis.
