January 11

7 Exercises to Do Everyday for Spine Stability

7 exercises to do everyday for Spine Stability is for people wanting to maintain health of the discs and joints of the spine, in order to feel good In their bodies & enjoy life to the fullest.

These spine stability exercises can be done anywhere. That means no more having to go to the gym. Read more, to have more! Article 6: Spine Stability

We started from the bottom in article 1 now we're working our way up to the spine! Ready to do this?

What, Why, How & When

What Spine Stability means:

Spine stability means control over the mobility of your spine.

Expert Insights

You have spine stability when:

  • Your spine is moving, and you are in control of that movement.
  • Your spine is supposed to be still and it truly is still.
  • Spine Stability is what protects the discs and the joints of the spine from wear and tear.

Why Spine Stability is important:

Spine Stability is important for the health of our spinal joints (the vertebrae) and the discs between those joints.

Expert Insights

  • Spine stability will also protect the spinal cord and the nerves that reach out of the spine to the extremities.
  • Spine stability is important for all locomotion such as walking, running, crawling or swimming.
  • It is also important when sitting in the car. When the spine is stable, the shock from bumps in the road doesn’t cause pain on long car rides.
  • Spine Stability allows for efficient movement and thus more power. 

How Spine Stability relate to parts of the body above & below.

Spine stability allows the hips and shoulders to be mobile.

Expert Insights

This will allow for:

  • A greater overhead reach
  • Higher jumps
  • and safer landings. 

When you know you have improved Spine Stability.

To be honest, you know you have a healthy and stable spine when you don’t notice your spine.

Expert Insights

  • There aren’t aches or pains.
  • You are able to move about your life without worry about your spine. 
  • You know you have improved your Spine stability when your knee pain subsides!!  

The 7 Exercises to Do Everyday for Spine Stability

Supine Arm arcs

  • Begin lying on your back with your feet hip width part and your arms on the floor.
  • Inhale into the back of your ribs as you bring your arms towards the ceiling.
  • Turn your palms to face each other.,
  • Exhale and connect your rib cage to the ground as you take your arms towards the ground behind you.
  • Inhale, bring your arms back up.
  • Exhale move your hands back on the floor.
  • Inhale, bring your right arm towards the ceiling, turn your palm towards the center.
  • Exhale send your right arm towards the ground behind you.
  • Inhale, bring both arms together towards the ceiling above your shoulders,
  • Exhale, take your left arm behind you.
  • Inhale, bring your arms together.
  • Exhale,  send both arms to the ground beside you.

Watch Supine Arm arcs

Supine Femur Arcs

  • Begin lying on your back with your arms beside you and your feet flat on the mat.
  • Inhale and then exhale
  • Allow one knee to float up to tabletop position.
  • Inhale again and exhale.
  • Allow the other knee to float up to tabletop position.
  • Inhale into the back of your rib cage here and exhale.
  • Tap one toe on the ground, bring it back up.
  • Inhale in the middle and exhale, tap the other toe on the ground.
  • Repeat several times.
  • To progress, exhale as you tap both toes on the ground.
  • Bring both legs back up.
  • Repeat several times.
  • Send your knees to one side and your toes to the other side, exhale.
  • Top your toes and come back up.
  • Switch sides, tap your toes and come back up.
  •  Repeat several times.
  • Return both legs to center, place 1 foot on the floor and then the other.

watch Supine Femur Arcs

Arm Femur arc Combo

  • To begin, inhale into the back of your ribs as you arc your arms towards the ceiling above your shoulders. 
  • Exhale as you allow one knee to float over your hip. Inhale 
  • Exhale, keep your tailbone heavy. Allow the other knee to float over your hip.
  • Inhale and exhale as you arc both arms to the ground behind you and tap your right toe on the ground.
  • Inhale and return arms and legs to the middle above you ,
  • Exhale, tap your left toe on the ground. Arc your arms to the ground behind you,
  • Then return to the middle. Inhale. and then exhale
  • Tap your left toe and arc your right arm, and come back up.
  • Same side, arc your right arm and right toe, then back up.
  • Same side left arm and left to, and backup.
  • Repeat the series
  • Finish by placing 1 foot down and then the other, and place your arms beside you.

watch Arm Femur arc Combo

Side lying Clams

  • Start by lying on your side. Your hip bone and your ribs are heavy, your waist is lifted and your head is supported.
  • Your fingertips are helping you balance with your knees bent.
  • Keep your heels together hips stacked as you lift the top knee then lower it down.
  •  Repeat twice,
  • Move your heels a few inches further away from you.
  • Lift the top knee and lower it down.
  • Repeat twice
  • Move your heels a few inches further away from you.
  • Lift the top knee and lower it down.
  •  Repeat twice.

watch Side lying Clams

Side lying leg series lifts, forward back, circles

  • Start lying on your side. Use your bottom arm to support your head.
  • Your top fingertips will help you balance
  • Flex your feet and then exhale.
  • Lift your top leg, and lower back down.
  • Lift your top leg to hip height and inhale kick your leg forward.
  • Exhale, point your toes as you brush your leg behind you.
  • Inhale, with your leg behind you make circles.
  • Reverse the circles.
  • Flex your foot forward to rest.
  • As you progress do more repetitions of each variation.

watch Side lying leg series lifts, forward back, circles

Prone leg lifts, side, circles 

  • Start lying on your belly. Make a pillow for your forehead with your hands.
  • Find your long neck and relaxed shoulders.
  • Press your hip sockets into the ground as you reach through your big toes and let your legs hover. 
  • Open your legs to the side.then bring them back together.
  • Exhale, open your legs to the side and bring them back together.
  • Now leg circles, lift up and out to the sides, down and together. Up, down and together.
  • Reverse the circles. Out, down and together. Out, down and together.
  • Relax your feet to the mat and release.
  • As you progress, increase the number of repetitions.

watch Prone leg lifts, side, circles

Seated stable spine breathe

  • Start sitting in a chair, box or coffee table. 
  • Take a few breaths to start.
  • Notice on your exhale that your spine gets a little bit longer. Inhale again. 
  • Exhale and take your arms toward the ceiling above your head.
  • Inhale, bring your arms back down.
  • Exhale and take your arms toward the ceiling above your head.
  • Repeat a few more times.

watch Seated stable spine breathe

Making the Connections

  • Your body is a remarkable collection of interdependent parts, each with a specific role by design. 
  • You'll have the most fulfilling experience in your body when you see to the health and well-being of the individual and inseparable parts.

Take a few minutes to explore the connections from head to toe, parts above and parts below! 

Ready to Take Your Body Back?

There is no reason to not feel great in your body all day everyday even when you sleep!

  • You're never too old
  • It's never too late

You can take your body back, one part at a time.

The entire "7 Exercises to Do Everyday" course is available FREE right now for registered users. 

Reasons To register

  • Get entire 7 exercises series in one  place
  • track you can track your progress by marking lessons as complete
  • Downloadable  Trackers To Suit Your Style:  Printable PDF To Hang  On The Wall, Or Google Doc Online Tracker
  • personalized reminders and recommendations (When Subscribed To email updates)

Omar's Experience (Age 36)

before 7 exercises to do everyday for Spine Stability

My job recently went back to in-person 3 days a week. I was enjoying being back in the office but my lower back started bothering me during my commute. Dull, achy pain is not how I wanted to spend my drives. A friend at the gym mentioned I might need to make my “trunk” stronger. He gave me this list of 7 exercises to do everyday for spine stability. I was willing to try whatever I needed to to get the pain to stop! It turns out, he was totally spot on.

Wanting to know more, I did a little research and learned about the magical combination of mobility and stability for the spine being the key to healthy function all over the body.

After 7 exercises to do everyday for Spine Stability

I did the exercises everyday for 2 weeks but noticed a difference in the first week. What a relief. Since then I’ve made these exercises and some of the others part of my daily routine. My Fitstreams.club subscription is my commitment to a pain-free life. 

David's Experience (Age 52)

before 7 exercises to do everyday for Spine Stability

Lately, routine tasks like cleaning the cats litter box or tying my shoes have been causing my back and knees to complain. I’ve never been very disciplined about fitness and I hate the gym experience. I’m starting to pay the price for that in my late 50s. I googled it, and found lots of things but this particular resource stood out to me because, apparently, it was made by and for people like me who don’t like to go to the gym!

After 7 exercises to do everyday for Spine Stability

I started with the foot series and had Immediate success in finding more comfort in my body. Lately I’ve been doing this spine stability one, and I absolutely love it. I subscribed for a year and plan on keeping my commitment by working out for 15 to 20 minutes every day just like the plan says! It’s almost too easy to be successful here . Thank you, thank you and thank you again.


Tags

Spine, Spine Stability


About the author

Katrina Hawley

Veteran studio owner, senior Polestar Educator and adjunct staff at the in the Dance Division of the Hartt School at The University of Hartford. When not teaching clients, other teachers or dance students you will find Katrina playing with her cats Uncle Louis and Sadie Grace, hiking, cooking or listening to political podcasts while playing games on her phone.

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