Daily Spinal Health Enhancement: Three Essential Stretches Recommended by a Pilates Instructor
Keeping a flexible spine as you age is crucial, and Pilates instructor Abby McLachlan suggests an easy-to-follow formula for achieving this. According to McLachlan, you should incorporate four main spinal movements daily: flexion (forward bending), extension (opening the chest and flexing the spine), rotation (rotating the top half of the spine), and lateral flexion (side bending).
As we age, it's essential to include all four movements to maintain a healthy spine. Lateral flexion is often the first movement to be affected by aging, so prioritizing it is essential.
McLachlan shared a routine that covers these types of movement. All three exercises are performed from a seated cross-legged position, which can be modified by sitting on a block if required. Here's the breakdown:
1. Seated cat-cow
Start by sitting cross-legged with your back straight. Place your hands on your knees or thighs. Inhale, arch your back, open your chest, and gently look up, lifting your heart forward. Exhale, round your spine, tuck your chin toward your chest, and draw your belly button toward your spine. Flow between these movements with your breath.
2. Seated side twist
Begin by sitting cross-legged with your back straight. Inhale and lengthen your spine, then exhale as you gently twist your torso to the left side, placing your right hand on your left knee and your left hand on the floor behind your left side for support. Your head should be the last thing to rotate. Keep your chest open, gaze over your shoulder, and hold the twist for a few breaths before slowly returning to the center. Repeat on the other side.
3. Mermaid stretch
Begin by sitting cross-legged with your back straight. Inhale and lift your right arm overhead, reaching for the sky. Exhale and gently lean to the left side, bending your torso and feeling a deep stretch along your side. Keep both sit bones firmly on the floor and engage your core to avoid your torso collapsing. Hold for a few breaths, then slowly come back to the start and repeat on the other side.
The benefits of Pilates for spinal health
Pilates is an excellent exercise for maintaining spinal health due to its focus on spinal movement throughout the workout. The low-impact nature of Pilates makes it a great choice as you age, supporting you in living your life as comfortably as possible. Try performing these stretches regularly, several times a week, to see improvements in stiffness around the spine.
Including Pilates exercises like the seated cat-cow, seated side twist, and mermaid stretch in your daily routine can contribute to maintaining spinal flexibility as you age, promoting wellness and health-and-wellness. The science behind Pilates focuses on the four main spinal movements, making it a suitable fitness-and-exercise activity for improving spinal health and supporting an active lifestyle. Prioritizing lateral flexion, which is often affected by aging, is crucial for maintaining a healthy, flexible spine.
