3 minutes a day to a healthy spine

If you have a great exercise routine, keep it up! This video is an introduction to a spinal health specific stretching and activation routine that can be completed in about 3 minutes a day! If you don't do any regular exercise, you can start here. You can also add this routine to your regular exercise program.

Each of these exercises is safe for the whole family to complete together. Just remember to listen to your body. If a certain movement is not right for you, just skip it! You can still get benefits from the other movements. Always listen to your body and start small - you can add more as you get stronger!

The routine starts with Bridges - this exercise is designed to help awaken your gluteal muscles. People who sit all day don't use these muscles enough and really benefit from this simple exercise. By activating your gluteal muscles, you awaken your core which will help prevent low back pain.

Next are the leg lifts. Although seemingly simple, this exercise can add a lot of strength to your low back and glutes which really helps prevent or decrease daily low back stiffness and pain.

You can think about the cat-cow stretch like "flossing your teeth for your spine." Even though you go to the dentist to get your teeth cleaned, it is still important to brush and floss daily to keep your teeth healthy. It is also important to keep your spine moving daily to keep your body healthy!

Ending the routine with child's pose is a great way to cool down, stretch your arms/ shoulders and also open the joints in your low back.

I hope you enjoy this simple, quick routine to encourage your spinal health. As you start to feel better, use that momentum to continue to make healthy choices - go for a walk, add some fruits and vegetables into your daily routine and start to feel better all over!

If you have questions or want to talk about more ways to improve your health, please reach out to me. I look forward to helping you on your wellness journey! Dr.stephanie.leindecker@gmail.com or 330-954-0071