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 co- ordination with the rest of the body.” Both Tai chi and qigong are gaining popularity among those who are looking 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 align- ment. Ana Forrest used her hatha yoga practice to recover 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 is- sues, 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
MovementsOfMagic.com; Lolita San Miguel at
LolitaPilates.com; and Annette Cantor-Groenfeldt at 505-670-0474.
Exercises courtesy of Centered Body Pilates, LLC. 82 Wolcott Hill Rd., Wethersfield. 860-436-2252
www.centeredbodypilates.com. Francesca Durant (pictured), certified Pilates Instructor, Physical Therapist and studio owner. Kaylina Bacchiochi , certified Pilates Instructor and AFAA Group Fitness Instructor. See ad pg. 39
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25
Pilates Supports the Spine
A healthy, pain-free back starts with having strong abdominals, a stable pelvis, a flexible spine, and good posture. When done properly, Pilates exercises will tackle these top structural challeng- es and bring symmetry back to the body. Try these basic Pilates exercises at home to start improving your back health today:
Abdominal Strength - Ab Curl: (A) Start with your back flat against the floor, legs lifted to 90° and hands above your shoulders. Draw your abdominals in towards your spine, creating a deep scoop in the belly.
(B) Prepare with an
inhale, and as you exhale, curl you head, neck and shoulders off the floor reaching your finger tips past your hips. Hold this posi- tion as you take another breath in, and as you exhale, slowly lower the upper body down, returning to starting position. Do 10 reps. Make sure to keep your spine rooted to the floor, your lower body completely still, and your neck relaxed.
Pelvic Stability - Toe Taps: Start with your back flat against the floor, legs lifted to 90° and arms resting at your sides. Scoop your belly in deeply.
exhale, engage your abdominals and float the leg back to starting position. Alternate legs for 10-12 reps. Make sure to keep head, neck and shoulders relaxed.
tap your toe towards the floor maintaining the 90° angle at the knee and keeping your low back and hips completely still.
(A) As you inhale, (B) On your
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