Low Back Exercises / The Spine Tuning Exercise Program

Navigate This Article Introduction Warm-Up: Sky Reaches Warm-Up: Throwing Water Warm-Up: Standing Figure 8 Arm Swinger/Double Doodle Backward Walking Windmill/Standing Back Stretch Forward Walking Windmill Forward and Backward Olympic Walker Shoulder Roll Cross Crawl Hand to Knee Cross Crawl Elbow to Knee Cross Crawl Hand to Foot Cross Crawl Elbow to Foot Arm Swings Sky Walker Download a PDF Veresion of these Exercises

submitted by Dr. Gary Farr - Contact the author here. Last Updated December, 17, 2001

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A "Spine-Tuning" Exercise Regimen From Life University College of Chiropractic

In this series of spinal hygiene articles, we stress the importance of patient-active, preventive spinal care. Our vision involves every person taking time each day to be kind to his/her spine. We will continue the series in the area of "spine-tuning" warm-up exercises.

"Spine-tuning" is designed to mobilize articulations of the spinal column, improve posture, prevent subluxations and enhance neurological integration. In particular, this article will focus on activities that enhance neurological integration and coordination.

These activities will principally be "cross-crawl" in nature, mobilizing the upper side of our bodies in lateral opposition to the lower side. These activities also involve activating both cerebral hemispheres in coordination with each other.

When performing these activities, remember to:

1. Focus on your spine. Think tall. Think of opening the spine. Think relaxed and happy.

2. Breathe slowly and deeply from your diaphragmatic region.

3. Move in a fluid, smooth manner.

Try to find an "optimal comfort zone" in the activities. Develop a sense of ease and enjoyment. Stay focused in the moment.

This integrative series can be performed at any time, but lends itself especially well to a morning or afternoon routine. Patients with lumbar disk degeneration or unstable lumbar spines should be cautioned about performing rotational spinal movements and may not be able to participate in this particular series.

Through spine-tuning, you will be learning a new set of positive health habits. Spine-tuning is a health gift, designed to be shared with everyone. It should become second nature to us, like brushing our teeth.

Follow the directions for each exercise.

General Guidelines For Spinal Exercise

1. "Make haste, slowly!"

2. Don’t do too much too soon.

3. Make sure you warm-up properly before doing intensive spinal stretching or strengthening.

4. Move it and use it or lose it!

5. Are we having fun yet? We’re supposed to!

6. Balance is more than just a seven-letter word. It is a core concept of exercise and health.

7. If you begin to experience radiating arm, leg or back pain, stop exercising and rest.

8. Warning: If you have degenerative disease of the spinal column, degenerative conditions affecting your limbs or heart disease, be sure you receive clearance from your health-care practitioner before attempting these exercise activities. Many of these exercises are strenuous.

Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.