Pelivic Stability Exercises

Stretching

Stretching is important for a healthy spine and mobility because it helps to:

  • Improve flexibility and range of motion
  • Reduce muscle tension
  • Promote good posture
  • Prevent injuries
  • Speed up recovery from injuries
  • Improve circulation
  • Enhance relaxation

When muscles are tight, they can put stress on the spine and other joints. This can lead to pain, stiffness, and decreased range of motion. Stretching helps to lengthen tight muscles and improve flexibility. This can help to reduce pain, improve posture, and prevent injuries.

Stretching can also help to improve circulation. This is important for the health of the spine and other tissues. Good circulation helps to deliver oxygen and nutrients to the spine and remove waste products. This can help to keep the spine healthy and reduce pain.

Spine & Mobility Health

Stretching can also help to promote relaxation. When we stretch, we release endorphins, which are hormones that have mood-boosting and pain-relieving effects. Stretching can help to reduce stress and anxiety, which can also contribute to back pain.

If you are looking for ways to improve your spine health and mobility, stretching is a great place to start. There are many different stretches that you can do, so find a few that work for you and make a habit of stretching regularly.

Tips

Here are some tips for stretching safely and effectively:

  • Start slowly and gradually increase the duration and intensity of your stretches.
  • Listen to your body and stop if you feel any pain.
  • Hold each stretch for 30 seconds to 1 minute.
  • Stretch several times a week.
  • Be sure to warm up before stretching by doing some light cardio or dynamic stretching.
  • Cool down after stretching by doing some static stretching.

Side Circles

Side Plank Holds

Lying side circles

  1. Lie on your side with your body in a straight line from your head to your feet.
  2. Prop yourself up on your elbow, with your forearm perpendicular to the floor.
  3. Make sure your core is engaged and your body is in a straight line from your head to your feet.
  4. Slowly draw a circle in the air with your top arm, keeping your elbow close to your body.
  5. Make sure to keep your core engaged and your body in a straight line throughout the entire movement.
  6. Repeat for 10-15 circles on each side.

Side plank static holds

  1. Lie on your side with your body in a straight line from your head to your feet.
  2. Prop yourself up on your elbow, with your forearm perpendicular to the floor.
  3. Make sure your core is engaged and your body is in a straight line from your head to your feet.
  4. Hold this position for as long as you can.
  5. Repeat on the other side.