Warm up exercises for the spine
Stand with your feet apart and circle your arms. Lower your arms and twist your trunk as far to the left as possible. Stretch, pulling your left arm back and your right arm around to the left. Ease back and repeat to right side.
Lie on your stomach on the floor and raise your head, shoulders, and chest as high as possible. When you are stronger, bring your body off the floor, bearing its weight on your hands and toes. Lower your body and repeat.
Lying face down with your arms at your sides, point one set of toes and raise your leg, keeping it straight and not letting yourself roll over even slightly or raise your hip. After five seconds, slowly lower your leg. With regular practice, you will find yourself raising your leg higher and higher – do not do this with both legs at once as it strains the hip flexors and spine.
Advanced warm up
Lie on your back on a cushioned mat, with you knees raised. Check your feet are hip distance apart and your heels are not too far in front of your knees. Breathe in to prepare and as you breathe out, start by gently pressing your lower back into the mat, curling from the tailbone and starting to roll and lift the back upwards. When you are in the lifted position as far as you can comfortably go, make sure that your knees, hips, and shoulders in are in a line. Pause in the lifted position and take another in breath without losing your form, and as you breath out, being to roll the spine back down towards the mat. This time think about ensuring all the vertebrae of the spine touch the in their proper order right along the length of your backbone, until you are back in your start position.
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