March is almost here and there’s reason to suspect that spring may be right around the corner! It’s been a long cold winter but soon it will be time to get back outside, get active and get moving! If (like us) you’ve gotten a bit stiff over the last few months this blog is exactly what you need!
Shake off the winter blues!
As the winter chill begins to fade away and the first signs of spring emerge, many of us find ourselves eager to shake off the winter blues and embrace a more active lifestyle – often though, we find ourselves struggling with one or more aches, twinges or outright pains which make this hard to do. This isn’t just a problem for “average” people either – for many professional athletes and sports people getting “match ready” after the off-season is often one of the hardest tasks of all. Let’s be honest, most of us can’t afford the kind of preparation athletes make in the run-up to their playing season, but we can take some simple steps which (assuming you’re not carrying an injury) can have a remarkable effect in getting you ready for more activity in just a few weeks!
Cat-Cow Stretch
Begin your fitness revival in an easy way with the time-tested Cat-Cow stretch, a staple in yoga practices that targets flexibility and spinal mobility. It’s a simple stretch which can help to mobilise that problematic low back area!
Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips. Inhale as you arch your back, dropping your belly towards the floor (the “cow” position). Exhale as you round your spine, tucking your chin to your chest (the “cat” position). Repeat this sequence for 10 repetitions, gradually increasing the flow to enhance the stretch.
This exercise not only engages your core muscles but also gently massages and stimulates your spine. In fact, for those receiving chiropractic care, incorporating the Cat-Cow stretch can complement adjustments by promoting a more flexible and responsive spine.
Pelvic Tilts
Pelvic tilts are a fantastic exercise to strengthen your core muscles while providing relief to your lower back – the exercise targets the muscles around your pelvis, helping to stabilise and stretch the r lower back. This time, lie on your back with your knees bent and feet flat on the floor. Inhale, then exhale as you engage your core and tilt your pelvis upward, lifting your lower back off the ground. Hold for a moment, then release back to the starting position. Repeat for about 10 -15 repetitions. This area can be especially sore after a long period of little activity, so take it easy and never stretch to the point of pain.
Wall Angels
Wall angels are a low-impact exercise that focuses on shoulder mobility and posture. Stand with your back against a wall, feet shoulder-width apart. Slowly raise your arms overhead, keeping your back and arms in contact with the wall. Lower your arms back down, maintaining the connection with the wall. Repeat for 12-15 repetitions.
This exercise not only improves shoulder flexibility but also encourages better posture, which is vital for overall spinal health. It’s very important to rehabilitate any shoulder issues carefully and slowly, as shoulders are easy to strain and often quite slow to heal!
Bird-Dog
The Bird-Dog exercise is an excellent way to enhance core strength, stability, and balance. Begin on your hands and knees in a tabletop position. Extend your right arm forward and left leg back, creating a straight line from your fingertips to your toes. Hold for a few seconds, then return to the starting position and switch sides. Aim for 12-15 repetitions on each side.
While simple, this exercise engages all the core muscles and promotes spinal stability. This one can be useful almost all the time – indeed when combined with chiropractic care, the Bird-Dog exercise can aid in maintaining the benefits of adjustments by strengthening the supporting muscles around the spine, which makes it a go-to for those wanting to improve their overall spinal health long term.
Seated Spinal Twist
Wrap up your spring fitness routine with the Seated Spinal Twist, an excellent exercise for enhancing spinal flexibility and relieving tension. Sit on the floor with your legs extended. Cross your right foot over your left leg, placing your foot flat on the floor. Twist your torso to the right, placing your left elbow on the outside of your right knee. Hold the position for 20-30 seconds, then switch sides.
This exercise provides a gentle stretch to the spine, promoting flexibility and reducing stiffness. Incorporating the Seated Spinal Twist into your routine can complement chiropractic care by encouraging a more supple and adaptable spine. The slow and controlled motion of the seated twist is a better place to start if it’s been a while since you were active – standing twists are another great exercise, but it’s much easier to overextend the muscles when performing this one.
Time to get back out there!
These five easy exercises offer a gentle but effective approach to getting back into fitness this spring. Whether you’re new to exercise or returning after a hiatus, incorporating these movements into your routine can contribute to improved flexibility, strength, and overall well-being. Of course, if you’re struggling with pain, discomfort or issues with motion, we’d love to see you at the clinic! In many cases we’ll recommend some of these same exercises to compliment your chiropractic care!
