Today’s Solutions: December 01, 2021

The spine is one of the most integral parts of the human body. It’s connected to almost every movement we engage in, so it’s very important to keep it strong and healthy. Here are four exercises to maintain a healthy spine.

  1. Back extension. The erector spinae is the largest muscle group in the back and responsible for the extension. Practice lifting your head and chest upwards while laying on a Bosu ball, rolled up pillow, or just the ground. 
  2. Bird dog. This exercise has a funky name but is great for back strengthening. With both hands and knees on the ground in tabletop position, extend one leg back straight behind you while extending the opposite arm straight out in front of you. Hold for 10 seconds before switching sides. 
  3. Knee to chest hamstring stretch. This one is great for your back and your hamstrings, which is great because the pain in one is often associated with tightness in the other. Lay flat on the floor with one leg extended or bent so your foot rests on the floor. Pull the other leg into your chest, hugging your knee gently. 
  4. Figure four stretch. Hip flexors are also closely related to back health. Lay on your back with one leg bent, foot on the floor, and the other ankle crossed over your bent knee, forming a figure four with your legs. For a deeper stretch, reach behind the hamstring of your first leg and hug it into your chest. 

Back pain is one of the most common complaints, especially among older adults. Sitting in cars or at our desks, all day isn’t optimal for posture and back support. If you’re having twinges in your back, or just want to prevent injuries later in life, incorporate these easy exercises into your daily routine for a stronger spine in no time!

Solutions News Source Print this article
More of Today's Solutions

Online mushroom hotline puts the power of crowdsourcing in poison control

Ninety nine percent of mushrooms are non-toxic, but the one percent which are can have fatal consequences if accidentally ingested. For people with pets or young children, a seemingly harmless patch of fungi in the ... Read More

30 White rhinos make record journey to Akagera national park

White rhinos are classified as near threatened, with numbers dropping due to poaching. In a bid to improve the outlook for the species, 30 of these giant animals recently made the journey from South Africa ... Read More

This cutting edge camera is the size of a grain of salt

Micro-cameras are used in virtually all industries. In the medical field, these tiny cameras have helped facilitate less invasive medical imaging practices and improved robotic surgical tools. Structures of molecules and neural pathways have been ... Read More

Research shows gestures take the guesswork out of learning a new language

It’s common knowledge that picking up a new language is easier as a child, while your brain is still flexible—but learning a foreign tongue as an adult is another story. Well, according to new research, ... Read More

This impact-absorbing technology will save lives (and traffic poles)

Crashing a vehicle is already a traumatizing and possibly fatal accident, but if the object that the vehicle collides into is a rigid street light pole that snaps off its base due to the impact, ... Read More

New York City opens the country’s first safe injection site

Harm reduction strategies are gaining traction as a more effective way to quell the ever-growing opioid crisis. These strategies, like making clean needle exchanges available and decriminalizing drug possession, understand that criminalization alone will not ... Read More