Does it happen that when you get up after sleep, you involuntarily stretch, raising your arms and arching your back? Or at least feel the desire to straighten up? If it happens, then it’s the spine asking for help: straighten me up, don’t be lazy, do some stretching!

Who needs spinal stretching?

We do not consider cases when the attending or supervising doctor prescribes exercise therapy: the patient receives the most complete recommendations from him. We also omit the category of professional athletes who habitually end their workouts with spinal stretching exercises.

We address those who consider themselves healthy, but at the same time:

  • sometimes experiences discomfort in the lumbar or thoracic spine;
  • moves half-bent, it is inconvenient to maintain correct posture;
  • gets up from a chair in front of the TV or computer;
  • even if the doorbell rang on about the third try;
  • is very overweight and only explains their lack of confidence when walking;
  • experiences “unreasonable” headaches.

Probably, not all obvious or indirect signs that the spine requires attention are listed. It’s easy to check your condition: if you can lean your back against a vertical surface with your heels, lower spine and chest (between the shoulder blades) at the same time, and 2-3 fingers are placed in the deflection, then stretching exercises will simply be a pleasure.

If you can simultaneously lean only two points out of three against the wall (any: heels-shoulders, heels-butt, butt-shoulders), then there are problems with posture.

How does spinal stretching work?

All physical exercises come down to training the muscles and ligaments that connect the spine with other organs and parts of the body. The spine itself, consisting of bones (vertebrae) and intervertebral discs, cannot hurt.

Painful sensations are transmitted through nerve connections to the muscle tissue of one or another organ, usually the one closest to the problem area. By training the “offended” muscle group, we send a return signal to the tension zone on the spine itself.

Stretching – bringing the distance between the vertebrae to normal through special exercises.

  1. The most common problem area
    is the lumbar region. Tensions can be caused by both age-related changes (after 40 years) and incorrect “habitual” postures (for example, a sedentary lifestyle). The simplest and most accessible exercise is the “dog pose”. Particularly lazy people can try a set of exercises from a lying position.
  2. For the thoracic region, the “king of exercises”
    is hanging on the bar. Compromise option (for example, very heavy weight): you can reach the crossbar while standing still. After the grab, the legs are lifted off the ground (tucked). Your back or arms are tired – your feet are on the ground. Goal: increasing the time from lesson to lesson.


  • It is better to perform the selected set of stretching exercises together with morning exercises or instead of it daily, but in a gentle mode: if you are tired or feel pain, that’s enough.
  • You can stop training when you feel better. Just remember: starting over is harder than continuing.
  • If you have severe pain in the lower back, you should not start exercising. In this case, you need to find a position that does not hurt. You can use an anesthetic ointment or medicine.
  • When you can move almost painlessly, try starting with stretching and bending your legs while lying on your back. Then, if successful, roll over onto your stomach and continue stretching.

The choice of one or another set of exercises depends primarily on the desires and capabilities of the person himself, but the recommendations of a doctor whom he trusts will not be superfluous.


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