lates the body to help release muscular tension. Stay Flexible
Keeping spinal movements fluid and supple is also essential for keeping the discs of the spine healthy. Tai chi and the related qigong emphasize this kind of mobility. “Many Tai chi students find that they can move some of their vertebrae, but others seem to be stuck, with several vertebrae moving as one,” reports Sound Beach, New York- based Tai chi Master Bob Klein. He explains, “In Tai chi, you become a master of moving the spine so that it almost seems devoid of bones, flowing and turning with ease, in exact coordination with the rest of the body.” Both Tai chi and qigong are gaining popularity among those who are look- ing to maximize a cardio-style workout, while minimizing impact on their bones and joints.
Yoga is a longtime favorite approach to maintaining both stability and flexibility through strong muscles and alignment. Ana Forrest used her hatha yoga practice to re- cover from an accident that seriously injured all the regions of her spine, and Forrest Yoga was born out of her retraining. “People spend 90 percent of their waking hours in positions that compress the spine—in how they sit, how they stand, even how they do backbends in yoga class,” she observes. “Part of a good yoga practice is to create length in the spine, create a feeling of spaciousness in the body.” While Erickson considers herself a fan of all the exer- cise modalities listed here, she always emphasizes personal responsibility when it comes to back health. “Never do an exercise that causes you pain,” she offers as a rule of thumb. For long-term back health, she explains that chiropractic care is great for improving alignment and other back-related issues, yet is no substitute for daily exercise and self-care.
Michael Curran has credentials in psychology, ayurvedic medicine, and Restorative Exercise™. He is the director of Health and Wellness Media (
HealthAndWellnessMedia.com).
Contacts: Karen Erickson at
DrKarenErickson@msn.com; Ana Forrest at
ForrestYoga.com; Bob Klein at MovementsOfMag-
ic.com; Lolita San Miguel at
LolitaPilates.com; and Annette Cantor-Groenfeldt at 505-670-0474.
TO AVOID BACK PAIN by Katy Bowman
FIVE SIMPLE WAYS
Lose the high heels. The scientific consensus is that high heels compress and damage the lumbar spine, increasing osteoarthritis and degenerative disk disease in the low back.
Let the feet point the way. Just like the wheels on a car, feet should point straight ahead when walking. Military or dance training, or an ankle or back injury can sometimes result in a sort of duck walk. Line up the outsides of the feet along the straight edge of a carpet or tile floor and walk along it to practice.
Stretch the calves. Tight calves are a major contributor to back pain. The tighter the lower leg, the more one’s gait pattern whips the upper back forward and contributes to curling of the upper spine. Adding a daily calf stretch to any exercise routine helps to better align the spine.
Do the twist. Each vertebra in the spine not only bends forward and backward and from side-to-side, it also rotates. Of all these natural motions, the twisting of the torso is the least used in our culture. Incorporating a yoga spinal twist into an exercise routine will gently reintro- duce rotation back into our movement repertoire.
Get a better butt. The main culprit of low back pain is weak butt muscles. Gluteal muscles not only stabilize the tailbone, they help support the function of the low back muscles. If the glutes are weak, the low back muscles have to work harder than normal, which makes them fatigued and sore. Squats work well to strengthen the butt.
Katy Bowman, a biomechanics scientist, is director of the Restorative Exercise Institute in Ventura, CA (Restorative
Exercise.com).
natural awakenings
October 2010
29
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