7 Simple Exercises to Strengthen Your Spinal Cord

7 Simple Exercises to Strengthen Your Spinal Cord

The spinal cord is a crucial part of our body that allows us to move, feel, and function. It is responsible for sending messages from the brain to the rest of the body and vice versa. However, many people neglect to take care of their spinal cord, leading to various issues like back pain, poor posture, and even more severe conditions.

To avoid these problems, it is essential to keep the spinal cord strong and healthy. In this article, we will discuss seven simple exercises that you can do to strengthen your spinal cord.

What is the Spinal Cord and Why is it Important?

The spinal cord is a long, thin, tubular bundle of nervous tissue and support cells that extends from the medulla oblongata in the brainstem to the lumbar region of the vertebral column. The spinal cord is protected by the vertebral column, which consists of 33 vertebrae stacked on top of each other.

The spinal cord is responsible for transmitting sensory and motor information between the brain and the rest of the body. It plays a crucial role in controlling movement, sensation, and reflexes.

Why is it Important to Keep Your Spinal Cord Strong?

It is essential to keep your spinal cord strong because it is responsible for many vital functions in your body. A weak spinal cord can lead to poor posture, back pain, and even more severe conditions like spinal cord injuries.

Additionally, a weak spinal cord can cause problems with movement, sensation, and reflexes. Therefore, strengthening your spinal cord can help prevent these issues and improve your overall health.

What are the Benefits of Strengthening Your Spinal Cord?

There are many benefits to strengthening your spinal cord. These include:

1. Improved posture: A strong spinal cord can help support your spine, leading to better posture.
2. Reduced risk of back pain: Strengthening your spinal cord can help prevent back pain by improving your spine’s stability.
3. Increased flexibility: By strengthening your spinal cord, you can increase your range of motion and flexibility.
4. Improved balance: A strong spinal cord can help improve your balance and coordination.
5. Better athletic performance: A strong spinal cord can help you perform better in sports and other physical activities.

 What are the Best Exercises to Strengthen Your Spinal Cord?

1. Plank: The plank is an excellent exercise for strengthening your spinal cord. It helps improve your posture and strengthens your core muscles, including your back muscles.
2. To perform a plank, start in a push-up position with your arms straight and your hands shoulder-width apart.
3. Your body should form a straight line from your head to your heels. Hold this position for as long as you can.
4. Superman: The Superman exercise is another great way to strengthen your spinal cord.
5. It targets your back muscles and helps improve your posture.
6. To perform the Superman, lie face down on a mat with your arms and legs extended.
7. Lift your arms, legs, and chest off the ground simultaneously, hold for a few seconds, and lower back down.
8. Bridge: The bridge is a classic exercise that targets your glutes, hamstrings, and lower back muscles. To perform a bridge, lie on your back with your knees bent and your feet flat on the ground.
9. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, and lower back down.
10. Cat-Cow: The cat-cow stretch is a gentle exercise that helps improve spinal flexibility and mobility.
11. To perform the cat cow, start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
12. Arch your back up toward the ceiling, tuck your chin into your chest, and then lower your head down towards the ground, lifting your tailbone up towards the ceiling.

5. Bird Dog: The bird dog exercise targets your core muscles, including your lower back muscles, and improves your balance and stability.
6. To perform the bird dog, start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Extend your right arm and left leg out straight, hold for a few seconds, and then switch to the other side.
7. Wall Angels: Wall angels are an excellent exercise for improving your posture and shoulder mobility.
8. To perform wall angels, stand with your back against a wall, your feet shoulder-width apart, and your arms extended straight out to the sides.
9. Slowly slide your arms up the wall, keeping them straight, and then back down.
10. Deadlift: The deadlift is a compound exercise that targets your glutes, hamstrings, and lower back muscles.
11. It is a great exercise for improving overall strength and stability.
12. To perform the deadlift, stand with your feet shoulder-width apart and your toes pointing forward. Bend your knees and lower your hips as if you were sitting back in a chair.
13. Keep your back straight and your chest lifted as you lift the weight back up.

How Often Should You Do These Exercises?

You should aim to do these exercises at least two to three times per week. Start with two sets of ten repetitions for each exercise and gradually increase the number of sets and repetitions as you get stronger.

Can These Exercises Help with Spinal Cord Injuries?

While these exercises can help strengthen your spinal cord, they are not a substitute for medical treatment for spinal cord injuries. If you have a spinal cord injury, it is essential to seek medical attention from a healthcare professional who specializes in spinal cord injuries.

What Else Can You Do to Keep Your Spinal Cord Healthy?

In addition to these exercises, there are other things you can do to keep your spinal cord healthy. These include:

1. Maintaining a good posture: Good posture helps support your spine and reduce the risk of back pain.
2. Eating a healthy diet: A healthy diet can help reduce inflammation and support overall health.
3. Getting enough sleep: Sleep is essential for your body to repair and regenerate, including your spinal cord.
4. Managing stress: Stress can lead to tension and muscle stiffness, which can put extra strain on your spinal cord.
5. Avoiding smoking: Smoking can increase inflammation and reduce blood flow to the spinal cord, leading to a higher risk of spinal cord problems.

Conclusion:

The spinal cord is a vital part of our body that plays a crucial role in our overall health and well-being. Strengthening your spinal cord can help improve your posture, reduce back pain, and improve your overall quality of life.

These seven exercises are a great place to start in strengthening your spinal cord. Remember to consult with a healthcare professional before starting any new exercise routine, especially if you have a spinal cord injury or other medical conditions.