Top 5 Excercises for Optimal Spinal Health!
#1 Deadlift
Let’s go ahead and start with the most controversial pick on the list - the Deadlift. Ironically, this is one of the lifts people hurt themselves performing most and the exercise that brings people into the office most. However, it doesn’t change the fact that when performed correctly it is one of the best exercises for increasing full body strength, bone density, core strength and spinal erector strength; All of which are vital when it comes to spinal health and longevity. Emphasis on the performing this lift correctly and in a manner that is safe for where you are in your wellness journey.
#2 Bird Dog w/ reach through
This exercise is a bit unorthodox and doesn’t exist on this list for strength building, but rather, for mobility. Mobility or pliability of the spine is vitally important when it comes to preventing injuries of the spine and reducing degenerative processes, because as the adage goes “A body in motion stays in motion”. Having ample mobility in our spine allows our spine to bend and move freely while pumping nutrients to avascular structures like the Disc. Without proper motion we can’t feed the discs of our spine, which leads to starving the discs of its nutrients. This in turn can lead to early onset disc degeneration, which opens pandoras box of spinal conditions.
#3 Plank
What some consider the king of core exercises is crucial when it comes to spinal stability and strength. While this exercise isn’t going to have much effect on bone density or give you washboard abs, it is going to have a tremendous impact on your ability to support your spine through everyday functions. When you are going through your day you probably aren’t doing a lot of abdominal crunch styles of movement. Instead, you are standing/sitting for long periods of time or doing work in odd positions while performing a task. When you are doing these tasks, you aren’t doing crunches, but instead supporting your body through long bouts of core activation; The very core that supports your spine all day. So do less crunches and more planks. I know they are tough, but so worth the effort!
#4 Wall Angels
Doubling back to spinal mobility and specifically thoracic spine (between your shoulder blades) mobility. The wall angel may not seem much like an exercise and more so like a chest stretch, but don’t let its simplicity fool you. This is a great exercise for maintaining full spinal range of motion of your thoracic spine and activating your lower trapezius, which is chronically weak in most people. The same thing mentioned above about spinal mobility stays true in the thoracic spine, but the activation of your lower trap is where the rubber starts to meet the road when it comes to this exercise. A lot of us view our traps as the muscles that make up our shoulders and give guys the mountain shoulder look. While this is true there is another portion of your trap that is crucially important when it comes to correct posture and decreasing tension in your neck. I am referencing the lower trap. This muscle helps bring your shoulder back and down as opposed to shrugging them to your ears. The key to activating these muscles is squeezing your elbows down by your side while performing the wall angel.
#5 Hyper Extension & Reverse Hyper Extension
If you’re looking to solely focus on low back strength or spinal erector strength, you can’t beat the Hyper Extension. This exercise strengthens all the muscles making up the low back. It includes everything from the spinal erectors to the small intricate muscles that run between each vertebral segment. These small muscles grouped as intertransversarii and the rotators muscles that help connect each vertebra to one another and play a role in stabilizing the spine through each of its movements, which in turn allots you safety and security as you go through your day.
To summarize, while each of these is great, you would be best served by performing these exercises in conjunction with one another. When combined, you reap the positive benefits that each brings to your spine. As with all exercises, make sure you are performing them correctly and if you aren’t sure how, reach out to a trusted professional who can guide you through each one.
