Putting the "S" in Spine

Putting the "S" in Spine

Our bodies were meant to follow a very basic blueprint. This blueprint ensures that we are working with gravity instead of against it. What does this blueprint look like? And how do we restore it?

Humans have eight joints in the body that bear load (called simply the "eight load-bearing joints"). These include the shoulders, hips, knees, and ankles. These joints form a perfect grid, which include 90-degree angles and horizontal and vertical lines. This part is easy to visualize, but what about the spine?

The spine is meant to form a slight "S" curve. Your 7 cervical (neck) vertebrae should be in extension. Your 12 thoracic (upper back) vertebrae should be in slight flexion. Your lumbar (lower back) vertebrae should be in extension. When every vertebrae is in its proper position, easy and pain-free movement is the result.

What exercises restore the body to this alignment? Well, the long answer is that it depends on what your particular set of compensations are. We can pinpoint which exercises should go into your program in order to get your alignment right. The result of this appointment is a customized set of specific exercises that address your particular needs.

The short answer is this: if you have a flat back (not enough arch in the lower back and neck) then you need to establish an arch. If you have too much arch, then you need to minimize the arches.

Lie on your back with your knees bent and your feet flat on the floor. Tie a strap or belt around your lower thighs, just above your knees. If your back is too flat, roll a small towel and place it under your lower back and neck. If you have too much arch, then do this exercise with nothing there. How do you know if you have too much arch? When you're in this position, try to slide your hand under your lower back. If you can easily slide it under, you have too much arch and you don't need a towel.

Remember, this is an exercise that I am recomending that you do based on just one compensation. This exercise will help most people even though I'm not able to assess their posture. However, if you experience discomfort, stop doing this exercise. There are many other factors that determine whether or not this exercise is beneficial for you. Use your best judgement. If it hurts, stop. If you want to learn more, or benefit from a customized program that addresses ALL of your postural dysfunctions (and therefore returns your body to a more pain-free state) then call us to set up an appointment.

In general, the more natural of a curve you have in your spine the better. This will open up channels for the nerves and blood vessels, as well as give you an overall sense of relaxation and effortless movement. Please feel free to e-mail me your experiences of this exercise.

In health,
Chris Janke