Importantly, a healthy spine isn’t just about standing tall. "A healthy spine is a resilient one. We don’t want to just be able to ‘stand straight.’ We need to be able to respond to our environment—bend, twist or be tall and proud," advises movement specialist Lena Starzynska, Pilates instructor, and creator of these spinal wellness exercises.
The Truth About Good Posture
We often associate a straight back and upright posture with a healthy spine. But as Dr. Andy Fata-Chan, physical therapist and Feed Spot’s Rehab expert explained earlier this year, static posture tells us very little about how someone moves when needed.
Think about it: someone can appear to have perfect posture while sitting, yet struggle with the everyday movements that require flexibility and strength. There are countless ways to stand and sit (never mind how to move).
“There are so many variations to posture…it’s impossible to tell if someone is going to be in pain based on their static body,” says Dr. Fata-Chan.
Focusing on Dynamic Posture
Instead of focusing solely on static poses like standing straight forget about "correct" posture " and try instead to improve your quality of movement. Incorporating functional exercises that mimic everyday movements develops a more resilient spine. Activities like bending, twisting, and stretching help condition your spine for the complex movements that shape a healthy spine
Strengthening Your Postural Muscles
Supporting your spine means engaging the deep core muscles that keep us strong. Strengthening these powerhouse muscles makes everyday movements easier and helps prevent pain. Try three moves you can do at home for your core strength. All you need is a yoga block and a dumbbell.
1. Supported Row
- Stand with your feet hip-width apart, core engaged and chest raised.
- Place your hands shoulder width down on a yoga block. Your spine should be long and shoulders relaxed
This stable stance in this exercise engages your back muscles along with shoulder stability, vital for everyday tasks like carrying groceries
- Weighted Variation: Hold a dumbbell in each hand.
2. Extension and Side Tap
- How To: Stand tall with the dumbbell beside you, core engaged
-
Key Point: Try doing the move with a light dumbbell to start, focusing control
- Circle: Keep your core engaged. Hinge your spine remotely, keeping your back straight
-
Strong Seniors: Use the same movement but without using any weight
-
Importance: Perform 8-12 repetitions
- Exertion:
Protecting Your Spine
To maintain a healthy spine, one needs regular movement and
1. Move Regularly: Embrace activities that encompass diverse ranges of motion, whether it’s a dynamic yoga flow or a
2. Strength Training: Don’t neglect strength training, integrating exercises to build core strength*
3. Stretch It Out: Incorporate stretches that lengthen and lubricate your spine. listen to your body
Stability Shoulder Variation: If wanted
- Relevance: This not only targets
- Inviting
- Work With Our
Plenty of full-body dumbbell routines online at
- Focus: Is kl
-
slightly bend your knees, engaging your core muscles
- Challenge: As you become stronger,
What are some functional exercises can people incorporate into their routine to improve spinal resilience, and how do these exercises mimic everyday movements?
## Interview with Lena Starzynska on Spinal Resilience
**Interviewer:** Welcome to the show, Lena! We’ve been hearing a lot lately about the importance of a healthy spine, but it seems like the emphasis has shifted away from simply “standing up straight.” Can you shed some light on this for us?
**Lena Starzynska:** Absolutely! It’s wonderful that people are becoming more aware of the importance of spinal health. But as you said, it’s about much more than just standing tall. A truly healthy spine is a *resilient* one. We need to be able to respond to our environment, to bend, twist, and yes, even stand tall with pride!
**Interviewer:** So it’s about flexibility and strength combined?
**Lena Starzynska:** Exactly! Think about it like this: a rigid structure might look strong, but it’s also brittle and prone to breakage. A resilient spine, on the other hand, is flexible enough to adapt to different demands while still possessing the strength to support us. [[1](https://pubmed.ncbi.nlm.nih.gov/28726274/)]
**Interviewer:** That makes sense. So what can people do to improve their spinal resilience?
**Lena Starzynska:** Incorporating functional exercises that mimic everyday movements is key. Think bending, twisting, stretching – activities that condition your spine for the complex movements of daily life.
**Interviewer:** Any specific exercises you recommend?
**Lena Starzynska:** Certainly! Strengthening your deep core muscles is crucial. These muscles act like a natural corset, supporting your spine and making everyday movements easier. Simple exercises using a yoga block and a dumbbell can be incredibly effective.
**Interviewer:** Fantastic! Thank you for sharing your expertise, Lena. It seems like building a resilient spine is about embracing movement and functionality rather than striving for a static pose.
**Lena Starzynska:** precisely!
