A spine is a chain of vertebral column linked from the neck to the hip part, which grants a support to the stomach and thorax to move flexibly. In fact, it is responsible for overall body movement and body structure. Spine works superb to maintain whole body functions, without spine you can’t stand properly. A perfect spine movement includes well functioned spine cord, which is a linked between the brain and a rest of the body. Without spine, one may fail to manage their organ function and activeness of the body. However, the spine comprises of 24 bones known as vertebrae, which further gets linked with the muscles and ligaments and form spine chain. The spine health has got three main divisions:’ cervical spine, lumbar spine and thoracic spine. The first seven parts of vertebrate come under cervical spine; the center part, which holds 12 vertebrate, comes under thoracic spine and the lower parts consist of 5 vertebrate comes under lumbar spine category.
Sometime, some people hold six lumbar spines instead of five. Well, the lower part of the spine (lumbar vertebrae) carries most of the body weight. The structure of the spine includes; spinal segments, vertebrate, nerve roots, facet joints, intervertebral discs, neural foramina, paraspinal muscles and spinal cord. Such aspects stood essential to support spine work. One can easily bend, move, run, and jump with good spine health. A person must take an extreme care of the spine; since, it is one of the main integral part of the body, which aids you perform your daily activities. It is widely responsible to maintain good body posture. There are some of the facts, which should be followed by each individual to maintain flexible and painless back (spine).
A) Stand with some heavy object that you must get a pressure over your spine. Place one leg forward and touch the feet. Same way go with other leg. This will help you get a flexible back health.
B) Sit with half folded feet and hold some heavy objects, remember that you must get stretch over your back.
C) Try to reach your hand to take out something. This will give a pressure over your spine and could help you build healthy spine.
D) Sometimes lifting and moving heavy items stood beneficial for the back health.
E) Maintaining proper sleeping posture is one of the best ways, to get a healthy and flexible spine.
F) Weight control would be an additional factor to get rid of spine disorders; since, overweight give an excessive pressure over the back.
G) Further, quitting smoking is another additional factor, which results spine health disorders. An extreme care of the spine health includes a regular exercise. A person maintaining regular exercise gets vigorous spine health and is less likely to face spine disorders. Some of the spine exercises, which should be performed by every individual daily, are listed below.
1. Sleep on your back with folded knees and arms. Place the feet properly over the floor. Further, move the upper back slowly and bend towards the lower part. Repeat this exercise 10 times daily to get flexible back. While munching takes your upper body to the left and then right so that you can get stretched over the back.
2. Lie down over the tummy and place your legs in a straight position. Now take your hand back to your head, lift your chin up and slowly lift up the leg above from the floor. Stay in this position for 10 seconds and then come in relaxed mode. Do 6 sets of this daily to maintain strong spine.
3. Lie down over the abdomen by holding the body on the elbows, keeping toes straight and push yourself to move. While performing you must maintain tight abs; this may give you pressure on your elbow; hence, you need to perform this only for 5times, but be in the position for 10 seconds.
4. Performing squats would be other helpful exercise to get strong back. Stand straight fold your arms and place crossly over the chest. Give a half hand distance between your feet, move your toes out and start doing squats. Sit down in such a way that you’re hip should approach to touch your heels. Bringing hip as close as possible to the heels would be good. Do keep your head straight and see that your knee should come behind the toes while doing squats. Do this for 15 times to get good spinal posture.
5. Sit straight by folding both the legs crossly. Sit with straight spine and chest out. Fold your arms and placed it over the chest. Further, stretch your stomach and slowly turn your head towards left shoulder and then in right. While performing you can examine stretch near your ribs and back. This helps to build a vigorous and flexible spine. Perform this exercise 10 times every day.
6. Sit straight, with perfect spine and tight abs, place both the leg in a straight position keeping a gap between the feet. Further, keep your hand straight at the height of your shoulder and try to touch the feet if not possible then at least try to touch the toes. Try this for at least 5-8 times daily. Remember that your spine shape comes in C type, inhale while you touch the toes and exhale when you come back. This helps stretch your back spine and facilitates the blood circulation. It also helps to reduce abdomen fats.
7. One can do ball exercise. Sit and rotate your hip in a circular motion so that you can get perfect lower back. You must perform this exercise in slow motion. Do this for at least 10 times every day to get flexible lower back.