By Michele S Jang, PT
When we talk about stretching, we commonly think of stretching our triceps, calves, quadriceps, or hamstrings muscles. These muscles are important, but I feel that the most important muscles to stretch in our bodies are actually the muscles running alongside the spinal column. There are eighteen sets muscles in your cervical spine that contribute to neck movement. Your thoracic spine has five sets and your lumbar spine, eight sets of muscles that dictate movement.
Spinal changes start occurring the second decade of life. As we age, we lose disc height. Our ligaments weaken and are less able to stabilize our spine to hold an upright posture. Bone density changes occur and can lead to osteoporosis. In time, segmental movement between vertebrae decreases; our spine becomes more rigid and stuck in less than ideal postures.
The muscles surrounding the spinal column can also become knotted and/or weakened which, can further contribute to poor posture. By stretching the muscles alongside our spinal cord and making sure they are supple, we improve the flexibility of the spine. We can thus slow down, and potentially reverse worsening postures such as scoliosis or kyphosis and place the spine in a more ideal alignment.
The position of our spine is important as it can dictate the health of peripheral joints such as our shoulder and hips. A mobile spine allows us to decrease the strain on other body parts to compensate for rigidity. In addition, nerves exit the spine to connect with all of our muscle and organs. It is important that these nerves are not restricted as they exit your spine.
There are several movement exercises to stretch the muscles of your spinal column. In general, these stretching motions should involve movement in the three planes of movement, which address flexion & extension, side bending and rotation. Make motions at a slow to moderate speed and use smooth and rhythmic not whipping or jerky motions.
Prior to doing stretches for your spine, please consult with your health professional if you have any history of back problems such as disc herniation or stenosis. Even with these issues, however, you will still want mobility of the spine above and/or below the level involved. If you would like to have further advice on how best to stretch the muscles of your spinal column, please contact us, your local resource!
Michele S Jang, PT is a physical therapist who likes to look outside the box. She has been a physical therapist for over 22 years and has extensive training in manual therapy or the use of hands to help rehabilitate the body. Michele has been an instructor both in the United States and abroad. Her clinic offers Free Consults on Tuesday afternoons. Michele also has a team of therapists at Spirit Winds who offer an array of expertise on exercise, fall prevention, foot and shoe assessments, body mechanics and proper breathing technique to increase awareness and healing. Her team can be reached at 805 543-5100 or .
