THE LUMBER ROTATION AND GAIAM BALANCE BALL CHAIR

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,

Mr Scoliosis.

THE TWISTED SQUEEZE FOR BACK TENSION

"THE BEST LIGHTENING ROD 

FOR YOUR PROTECTION 

IS YOUR SPINE"

-Ralph Waldo Emerson 1803-1802

Welcome back for week 3, I hope you have had a chance to try out the past 2 weeks exercises and feel free to send me your comments. This week I have two exercises that I feel should loosen you up if things are tight in the lower back and mid back.

The Squeeze helps with upper back muscle strain and very quickly strengthens your upper back muscles. The second, the Spine twist promotes proper spinal rotation and torso flexibility.

The Squeeze-

· Sit up straight in a chair

· Squeeze your shoulder blades together towards your spine

· Repeat 3 times a day.

Upper Spinal Floor Twist-

· Lie on one side, with your knees pulled up into right angles with your hips and ankles.

· Extend your arms in front of your body, with the palms together.

· Exhale as you reach over your body with the upper arm and down to the floor on the opposite side.

· Keep your legs firmly anchored to the floor so the rotation occurs in the spine and torso.

· Hold for 10 seconds to 1 minute.

· Repeat on the opposite side.

I hope these have been of some help, once again please let me know if you have any others. Don't forget to check out my website for more helpful tips 

Until Next time,
MRScoliosis
www.scoliosisrelief.com