I was teaching the spinal musculature to my Kinesiology class recently. We discussing the function of the “core” and the necessity of focusing on exercises other than traditional crunches and “ab exercises”. I have in my lecture slides the phrase “lift and lengthen the spine”. It refers to correcting our habitual poor posture by elongating the spine and stacking the vertebrae in the proper alignment with the correct curvatures.
Prolonged sitting at a computer (and poor posture, in general) leads to excessive curvatures of the spine that results in impaired breathing and physiological function—i.e., poor health. The lower back and hip flexors are shortened, and the abdominals are weak, causing excessive anterior pelvic tilt and lumbar strain. Excessive thoracic curvature (kyphosis) reduces breathing and overloads the muscles in the neck causing greater fatigue and strain. Excessive focus on sit-ups and crunches only exacerbates this.
Proper spine health requires stretching and aligning the muscles of the core. It requires multidirectional movements that extend, flex, and rotate the trunk. Moreover, it also requires the conscious practice. Remember your mother telling you to: “Sit up straight” and “Don’t slouch”? Listen to her again. Practice sitting and walking “tall”. Focus on lifting the thoracic cage (i.e., ribs) and holding the head upright, contacting the abdominal muscle to return the pelvis to a neutral tilt (think of your pelvis as a bucket full of water—you don’t want it spilling). Square your shoulders and practice holding your scapulae in a neutral position (i.e., neither retracted nor protracted). Practice stretches and exercises that align the spine (e.g., “Superman’s”). Practice proper spinal alignment when doing all exercises (including exercises like planks).
I like the Bulgarian bag for the core because it strengthens the muscles through a range of movement planes in movements that involve repeated accelerations/decelerations and directional changes. These also allow the weight of the bag to help “lift and lengthen the spine”.
In addition to core exercises and proper lifting techniques, stretching and yoga are beneficial. I am also a proponent of regular chiropractic visits to correct spinal subluxations and to facilitate proper spinal alignment.
Walk tall and confident. The benefits are psychological, as well as physiological.
Be your best today; be better tomorrow.
Carpe momento!