Keep Your Spine At Its Best- 4 Exercises For A Healthy & Mobile Backside

The spine is such a key part of your body's anatomy. It supports the entire structure, and allows you to move- bending down, standing up, walking- your spine is the reason why. It also protects your spinal cord, which is wildly vital in more ways than one. That's why it's key to preserve yours, especially if you enjoy an active lifestyle. So how can you take care of your spine and why is it important? Let's start with why it's important and then we'll move on to what you can do to keep it at its best.

The Importance Of Backside Mobility:

I'm not here to tell you to stand up straighter or don't hunch while you're seated (although you really should). But your spine does a ton for you- so a healthy and mobile backside are important for your body's overall health. (Note: for medical advice and consultation, and before you start any exercise, please consult your physician.) With a more flexible backside, your range of motion will not only be greater, but also easier overall. If you've injured any part of your spine or backside, you know how difficult any movement can be. You're moving slower, feel weaker, and maybe a little static. A healthier spine can make physical activity much easier for the body to handle. That's why it's important to stretch and perform exercises that will help you build a solid backside foundation. Yoga is one of the best ways this can be accomplished as it tends to be less strenuous on the body. Below are 4 exercises that will help you stretch and exercise your backside to help facilitate a healthier spine. As always, listen to your body's signals of pain and fatigue, and do what is best for you.

Important info regarding these exercises:

For those that have back, spine, or neck injuries, it's important to not overarch or overextend these areas, and to take modifications as necessary. For example, you'll want to keep your range of motion shorter, avoiding looking all the way up or down, and keeping the spine movements small. For women who are pregnant, these exercises, with the exception of cat/cow are not recommended- belly down and spinal twist postures can be harmful and/or stressful. For more information, please consult a medical professional.

So Let's Get Started!

Exercise (s) #1: Cat/Cow

One of my favorite and more gentle ways to stretch the spine is the cat/cow combination flow. You open and stretch the spine along with the backside of the body, and you also stimulate your internal organs. Not only that, but it can help improve your balance and posture. Sounds pretty awesome, right?

To start, make your way into a tabletop position on all fours down on your mat. Flatten your back and stack your shoulders over your wrists, aligning them directly over one another. Your neck should be long, with your gaze at the top of your mat. As you inhale, drop your belly towards your mat, arching your back- this will force your gaze upward as your find yourself in cow pose. On the exhale, round your spine up, bringing your chin to your chest, making your way into cat pose. Really round up here through the shoulders and forcefully push your mat away from you as you. Repeat this flow for at least 3-5 breath cycles. Once you've completed your last round, make your way back to tabletop, making sure to flatten your back on your return. If it feels good, make your way into child's pose to reset.

Some benefits of this pose include:

• Strengthens your spine and neck. Improves flexibility and mobility in the spine. It also opens the backside of your body- back, shoulders, hips- the backside gets a ton of love here!

• Massages your internal organs -kidneys, intestines, adrenal glands. The stimulation is great for their functionality.

• Performing this combo has been known to have a relaxing and calming effect, helping with reducing anxiety and stress.

• It can also lessen menstrual pain, as it reduces the stress from the female reproductive system and can lessen back pain that occurs during menstruation.

Watch This Exercise in Action:

Exercise #2: Alligator/Crocodile Pose

This spine and back exercise is a juicy way to stretch the backside of the body. The spine, back, shoulder, and chest, all get some attention, and it can even help promote stronger posture. It also has a really fun name! Whether it's alligator or crocodile to you, this pose will leave you feeling good.

To get there, start out flat on your mat, belly side down and extend your arms out to the side- your body should look like a giant "T". Focus your gaze down and rest your forehead down on your mat. Take a full breath in and out. On your next inhale, lift your right leg, and gently roll it over to the left side of your body, placing your right foot flat to the mat. Your weight should be on your left hip and shoulder. As you exhale, gently twist your right shoulder up towards the ceiling. With each breath cycle, lift your shoulder and deepen your twist very slowly. Stay for at least 3 to 5 breath cycles. Once completed, roll over back flat onto your belly and repeat on the other side. Once completed, find your way into child's pose to reset and give yourself a pause.

Some benefits of this pose include:

• Strengthens your spine, shoulders, and back. Improves flexibility and mobility in the spine. It also stretches the chest and pectoral area, making it a great multi-functional pose.

• Massages your abdominal area and can even help aid with digestion!

• This pose has been known to reduce stress and anxiety, as it can release stress and tension in the body.

Watch This Exercise in Action

Exercise(s) #3- Spinal Twist- On the Ground & Seated

Spinal twist is one of my favorite yoga poses in the world. I always end my own personal practice with some version of this posture to close out my session, and give myself a little love. It's a relaxing, restorative posture that deserves a lot of attention for how awesome it is. The spine, back, and more get a nice stretch.

You can do this pose two different ways. If you're going to perform this one on the ground- start out flat on your back, your whole body relaxed (just like you're in savasana). Bring your right knee into your chest and interlace your fingers just below your knee. Gently tug your knee up towards your armpit. Stay for a full breath. On your next inhale, puff out your belly so it touches your right thigh, and then slowly drape your right knee over the left side of your body. Gaze right. NOTE: keep BOTH shoulders flat on the mat here. If you feel one start to lift off, gently come out of the twist. The last thing you want to do here is force this pose, as it can strain the spine. Your breath cycle will naturally help deepen the twist. Stay for a minimum of three full breaths. When you're ready, bring your right knee back to center, and take the left knee up to meet in the middle. Hug yourself tight here, gripping just below the knees as you squeeze in. Repeat on the other side, keeping the left knee in your chest. Once you have finished on the opposite side, bring both knees in and give yourself a hug to release the spine.

For those that prefer the seated version, sit on your mat with your legs extended out long in front of you. Bend your right leg, and place your right foot directly on the inside of your left thigh. Bring your right arm as close to the base of your spine as you can. Take your left arm and send it over the right leg, so that your elbow and thigh connect. As you inhale, sit up as tall as you can, and as you exhale, twist your spine, slowly gazing over your right shoulder. Repeat this sequence for a minimum of 3-5 full breaths. To release,return to center, and extend both legs out long- maybe give them a little shake if it feels good. Repeat on the other side. The focus here is the twist itself, not how far you can gaze over your shoulder. Much like the seated version, take this pose slowly and with purpose.

Some benefits of this pose include:

• Strengthens your spine, shoulders, and back. Improves flexibility and mobility in the spine. It also stretches the chest and pectoral area, making it a great multi-functional pose.

• Massages your abdominal area and can even help aid with digestion!

• This pose has been known to reduce stress and anxiety, as it can release stress and tension in the body.

Watch This Exercise in Action

Exercise #4- Cobra Pose

In the last pose in this series, we're going to take a look at cobra pose. This belly down spine exercise is a softer way to stretch the spine, and strengthen your backside. You can also work the ankles, legs, and even the chest and shoulders. The best part? You don't even need to lift up all the way to get all of the benefits!

To get there, lie flat on your tummy, squeeze the legs together and bring your hands just under your shoulders (elbows tented up). As you exhale let out all of the air in your body, and at the inhale slowly rise and lift your chest-keep your gaze at the top of your mat for the safety of your neck and to focus on keeping a long spine. Lift your kneecaps up and really press your ankles together- this will help make it easier to hug in your legs-squeeze the inner thighs tight. Focus on pushing your belly into your mat, so that as you lift your low back and spine are doing all of the work. You can keep your hands on your mat (recommended if you have lower back issues), tent your fingertips, or lift your hands completely off the mat- it's completely up to you and what feels best in your body. Exhale, release and repeat for a minimum of 3-5 breaths.

Some benefits of this pose include:

• Stretches the spine and lower back area, helping to create a strong backside and increase mobility and flexibility in those areas.

• Can aid in reducing lower back pain- strengthening and stretching this area can help ease feelings of pain and discomfort when practiced regularly.

• This pose is great for your reproductive organs- performing this pose enhances blood flow to the body's nether-regions, which can give them a nice boost!

Before You Go...

There are plenty more amazing stretches and yoga poses to stretch and create more flexibility and strength in your spine. If you'd be interested in exploring them, drop a comment below or send me a message. Have you tried any of these yoga poses before? What was your impression or how did they make you feel? If there is a stretch I left out, or something you would have liked to have seen, don't forget to share it with me. I love hearing others thoughts and ideas. Sharing ideas is a great way to connect and help one another grow :)

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Let's Connect! Send me an email via allisonrachaelyoga@gmail.com or connect with me via Instagram on my page | I can't wait to hear from you- and remember: Live your bright and golden life :)