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Spinal Cleaning

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‘Bookend your day with a spinal clean’

Spinal Cleaning is a 3 step range of motion activity that takes your spine through its fundamental planes of motion and takes anywhere from 3 minutes to 6 minutes. People routinely clean their teeth in the morning to freshen their breath and then again at the end of the day to clean out the mess that has accumulated over the day. Spinal cleaning is built on these same ideas, we want to freshen up our spine to prepare it for the day ahead and then at the end of the day we want to repeat the movements to clean out the tensions that we have developed throughout the day.

It is a basic exercise but is also incredibly effective and integrated into the daily routine. All you need to do is repeat the below movements in each step for 30-60 seconds and do it for your whole body first and then again with just your neck.

STEP 1 – Forward and Back

  • Fold yourself slowly forward as far as you can, reaching your hands down towards your feet or the floor.
  • Once you get as far as you can comfortably, take a slight pause and then start bringing yourself back up eventually bending as far back as you can go.
  • Again take a slight pause at the end and then repeat the cycle.
  • Make sure you breathe in as you commence each movement and breathe out as you get to the end range of movement in each direction.

STEP 2 – Side Bending

  • Bend yourself towards one side as far as you can, reaching one hand up over your head as the other one slides down the outside of the leg on the side that you are bending to.
  • Once you get as far as you can comfortably, take a slight pause and then start bringing yourself back up, eventually bending all the way to the other side in the same manner.
  • Again take a slight pause at the end and then repeat the cycle.
  • Make sure you breathe in as you commence each movement and breathe out as you get to the end range of movement in each direction.

STEP 3 – Twisting

  • With your arms up in front of you, hands together and elbows pointed outward, twist yourself towards one side as far as you can.
  • When moving your body, compared to step 1 and 2 this one is done at a slightly faster pace with the use of a little momentum.
  • As you twist to one side you will build up some tension in your body that will ‘spring’ you back in the other direction once you reach the end of your normal range.
  • With each twist you will get a stretch out of your tissues.

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