Month: December 2018

Happy Christmas!

Here is an exercise to keep your spine moving over the festive season. Remember to try and stay gently mobile whilst having a good rest and a great time.

Happy Christmas!

 

These exercises shouldn’t cause pain, if you experience a problem, stop the exercise and consult your Osteopath or other medical practitioner. If you have an existing complaint, it would be wise to consult your practitioner to check these exercises are appropriate for you.

 

SPINE CURL EXERCISE – This is the sort of exercise where you want to aim for quality over quantity. So if you’re new to this, maybe only aim for 3-6 really good repetitions. Aiming for 10 if you’re a bit more practiced.

1. Lay on your back with your knees bent and feet flat on the floor. You may feel better contact with the ground without shoes on – your choice.
2. Do a pelvic tilt by tucking your pelvis under so you can feel the contact of your lower back with the floor. Think about making this contact one vertebrae at a time to try and work every segment of your spine.
3. Beyond the pelvic tilt, gradually lift your spine off the floor, again thinking of doing this one vertebra at a time. Only go a high as the shoulder blade region so you’re not stressing your neck. Then return back to your start position by placing one vertebra at at time back to the floor.
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