By: Tami Charbonnet | Photos: Milestone Photography | Model: Nikki Carter
exercise
STRAIGHTEN
UP!
EXERCISES TO SUPPORT SPINAL HEALTH Spinal health must be respected. The spine directly links human brain and body function to physical movement. Your spine and spinal cord endure massive impact from daily activities like working at a desk, driving a vehicle, running after your children or lifting heavy objects. Strengthening, lifting and stretching the muscle groups that support your spine is necessary for basic comfort, physical function and chronic injury prevention. Try these non-impact exercises to improve your balance, strengthen your core and support spinal health. If you are up for a challenge, try our Inspire Health Bonus Move.
DO NOT attempt ANY movement if you have questions concerning pain. ALWAYS consult a physician before performing exercises.
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INSPIRE HEALTH
March § April 2016
1. WARRIOR II • Stand with feet grounded wide outside of hips. • Anchor left heel into ground, straighten left leg and engage quadriceps. Push weight into left heel. • Bend right knee directly over right ankle. Sink low into hips. • Lift arms in a straight line from fingertip to fingertip. • Brace core, straighten spine and tuck chin in. • Hold for 5 deep breaths and release. • Repeat right then left, sinking deeper with each pose. Advanced Option • From Warrior II, lift back heel and rotate body into Warrior I and back to Extended Warrior. Hold for 5 breaths. Repeat sequence from Warrior II.
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2. UPWARD DOG • Press hips into the floor or mat. Press palms into floor. • Lift body off mat, eyes gazed to sky. • Lift ribs up, opening chest and lengthening through spine to stretch deep muscles.
