Suffering from a stiff spine? Try these simple one-minute exercises

The modern lifestyle comes with its set of health problems. As more men, women, and children become glued to their desks and devices, the spine suffers. This pillar of the body is a marvel of divine engineering – it helps you sit, stand, move, walk, bend, and twist. Without it, humans would be incomplete! 

In the digital age where individuals can have access to the most basic things with just a click of a button, many ignore the importance of taking care of this essential structure of the body. As a result, they suffer immensely when the spine eventually becomes stiff and even normal movements become painful, with sedentary lifestyle being the culprit in most cases.

To avoid this, it is recommended that everyone should take a few minutes to perform exercises and stretches that aid the spine in maintaining strength and flexibility throughout the lifetime. Physiotherapist and founder at Stride Podiatry, Dr Pallavi Singh, and professional bodybuilder Chitharesh Kongarampilly Natesan aka The Indian Monster share the best exercises anyone can do in less a minute. 

Dr Singh recommends the following exercises that can target tight muscles in the body and help improve spinal flexibility through repeated practice:

Half neck rotation

Slowly rotate your head to the right, leading with your chin and bringing your gaze over your right shoulder. Continue the movement by lowering your chin towards your chest and then circling it gradually towards your left shoulder, all while keeping your shoulders relaxed. 

Why it works: This exercise targets tight neck muscles, which can alleviate headaches and promote better posture. As you progress, you can transition to the Chin Tuck exercise to bolster neck muscle strength.

Supine twist

Lie on your back with knees bent and feet flat on the floor, Bring your knees towards your chest, then gently lower them to one side while keeping your shoulders flat on the ground, Look in the opposite direction of your lowered knees. Hold for 30 seconds, then repeat on the other side.

Why it works: This maneuver, endorsed by Dr. Pallavi Singh, engages the mid-back muscles, enhancing spinal twist flexibility and overall suppleness.

Everyone should take a few minutes to perform exercises and stretches to aid spinal flexibility (Source: Freepik)

For those who want to include warm-up stretches for the spine before a workout session at the gym and avoid serious injuries, Natesan suggests the following:

Cat-cow stretch

Start on your hands and knees, inhale as you arch your back (cow pose), and exhale as you round your back (cat pose). Repeat this fluid movement for 30 seconds to mobilize the entire spine.

Why it works: This relaxing stretch improves spinal mobility through flexion and extension

Seated forward bend 

Sit on the floor with your legs extended in front of you. Reach your arms forward and slowly hinge at the hips to fold forward, aiming to touch your toes. Hold for 15 seconds to stretch the lower back and hamstrings.

Why it works: This stretch helps target forward flexion.

Standing side stretch

Stand with your feet hip-width apart, reach one arm overhead, and lean to the opposite side, creating a gentle stretch along the side of the spine. Hold for 15 seconds on each side to increase flexibility in the lateral muscles.

Why it works: This form of stretching helps target lateral spinal flexion.

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