Spinal column gymnastics

Our spine is there to keep the body upright and stable, but together with the vertebral joints it is also responsible for our back being flexible and mobile. The optimal shape of the spine is the double-S shape. In this form, the load transfer is best and the individual spinal column sections are evenly and optimally loaded.

Only when the individual sections are in this form, are muscularly stabilized and can be moved physiologically, can the spine perform all its tasks. Spinal gymnastics is a good way to improve and maintain the function of the spine.

  • The cervical spine is lordosed (hollow back)
  • The thoracic spine is kyphotic (shape of the rounded back)
  • The lumbar spine lordolized again
  • The last section of sacrum and coccyx is again in a rounded kyphotic position

Exercises to imitate (without equipment)

Exercises in the spinal column gymnastics can: From this starting position, the patient can now exercise the movement of the spine by bending the back as far as possible towards the floor, the head is placed in the neck, the shoulder blades are pulled together, the entire spine bends. Then the counter movement is trained. The chin is pulled towards the chest and the entire back, similar to a cat’s hump, is stretched upwards and made round.

The exercise can be intensified by moving the arms. At the cat’s hump the elbow is pulled towards the navel, at the hollow back it is stretched far forward and upwards. There are many other variations of the exercise.

It is performed in 3-4 sets of 15-20 repetitions. You can find more “mobilization exercises for the spine” under this link. Alternatively, the knees can be placed on the floor to make the exercise easier.

It is important that the body is held in a straight line. The shoulder blades are pulled together slightly, the abdomen is tensed, the buttocks neither sag downwards nor are they tucked away upwards, they are in a straight line with the thighs and upper body. The position should be held for 30 seconds (later also 1min).

In variations, individual support pillars can be lifted off, e.g. right hand and left foot or similar. More exercises can be found in the articles: Afterwards he lifts the stretched arms in front of the body, goes minimally to his knees and starts to move the stretched arms alternately up and down in very small and fast movements without changing the posture of the body. The tension should be felt in the abdominal muscles and the entire trunk.

This is where the small but very important stabilizing muscles are especially addressed. The exercise is performed for about 20 seconds in 3-4 sets. An extensive collection of coordination exercises can be found here: Coordination and Balance Exercises

  • Have a mobilizing character
  • Serving the strengthening
  • Stabilizing effect
  • The patient kneels on the floor
  • The legs are about hip-wide apart
  • The knees placed directly under the hips
  • The hands are placed on the floor under the shoulder
  • The elbows remain slightly bent
  • The view is directed diagonally to the front and below
  • The elbows supported on the pad
  • The forearms rest on the pad,
  • The palms of the hands point to the ground
  • The body is held flat above the floor
  • Only the feet are set up and support the torso
  • Back school
  • Postural deficiency
  • The patient stands hip-wide with slightly bent knees, preferably in front of a mirror
  • He makes sure that his spine is in a physiological straight and upright position