Backs - Week 8
Do we ever give thoughts to our backs unless they ache? Our posture plays an important role in protecting and strengthening our backs. Poor posture can put a strain on the spine and over time a weakness can develop and then backache.
Being aware of our posture and reducing the amount of time we let our backs slump can help to give us more strength in our backs.
Tadasana, the basic standing pose sets us into a good posture.
From Tadasana, roll down into rag doll forward bend. Let the chin rest on the chest, then slowly let the back roll down. Bend the knees if the ham strings are tight, continue releasing down until the back is hanging down like a rag doll. To come back up, slowly let the back uncurl and roll back up into Tadasana. This can be repeated several times. Let the muscles works in a controlled and smooth way, this will help to strengthen back muscles.
Putting movement into the spine helps to keep it healthy, and reduces the risk of injury. Bridge pose is a good pose to work and strengthen the back muscles. Lie on your back with your feet hip width apart and the heels in close so that you can touch the back of the heels with your fingertips. Rolling the spine up and down on the floor in a controlled smooth way, putting as much movement into the spine as possible. To complete the pose take the hips up as high as you can, then pushing into the floor with the upper arms lift the chest as high as you can, tummy stays passive. Then roll the back down in a slow controlled movement.
A brief thought on twists and turns. Whenever you are twisting or turning always lengthen the spine on an inhale and twist or turn on the exhale.
Finally, releasing a tired back at the end of the day. Lie down on the floor at a right angle to the sofa, with the legs up on the sofa seat, your bottom as close to the sofa as possible, alternatively you could lie at a right angle to a wall with the legs up the wall, again with your bottom as close to the wall as possible. Both positions help to release the back and rest the legs,