13 stretches for a well-aligned, stress-free spine

Recover the natural curvature of the back

When the curvatures increase or straighten, improper alignment occurs, subjecting the vertebrae to stress. mechanical stress. In this way, processes of wear of the posterior joints of the spine (the interapophyseal) take place and pathological processes such as dehydration, disc degeneration, protrusion or herniated disc, osteoarthritis and nerve disc impingement.

It is important to have an accurate diagnosis regarding the alignment of the curvatures. Many people, especially women, believe that they have the lumbar curvature too accentuated by the fact of having a somewhat accentuated muscle volume or fat accumulation in the buttocks; that is why they tend to tuck their pelvis in (what is colloquially called “relax the lower back” or “lengthen the spine”), both standing and sitting.

But that gesture is far from benefit the spine. What is usually achieved in this way is what is technically called a lumbar rectificationa widespread affectation today, already observable in school-age children.

When the lumbar curvature decreasesthe load of the weight channeled by the spine is not transmitted homogeneously throughout its structure and presses mainly on the anterior face of the vertebral discs, which leads the vertebral discs to lose their thickness and is considered the main path that directs the discs. to bulge and herniate.

In addition, this excessive lumbar straightening densifies and shortens myofascial tissue in its form of spinal ligaments and makes sitting upright and adequately more and more difficult, precisely because the fascia has become dense, dehydrated and inflexible over the years.

The harmful effect of the lumbar straightening does not end here, but continues to affect other levels, such as breathing.

The loss of lumbar curvature is usually accompanied by an accentuation of the thoracic curvature (hyperkyphosis) and, therefore, the closure of the ribcage, which decreases the respiratory volume. In this way, fullness in breathing is lost because the diaphragm sees the space available to go down and go up reduced; this makes the breath shallower and invites the mind to become more agitated and restless.

Hence the importance of properly aligning the spine, to which the stretching that we have offered will help you. With good alignment, the diaphragm can be placed in its optimal functional position, with maximum room to move freely, which promotes good emotional attunement.

Attitude also affects posture

A good physical alignment begins with the attitude, since the meaning we give to life in general and to our own in particular directly affects our physical posture. The body somatizes the thoughtscontinuous internal dialogue and vital attitude.

For this reason, to be well aligned or “sit well” it is not enough to stretch and follow the advice offered on the best way to sit, but rather evaluate the pillars of life: its meaning and trajectory, beliefs or convictions, the faith one has, the role of love (both the definition and its daily practice, which includes tolerance and forgiveness)…

It may be advisable to carry out this personal growth work with a professional or in a group. In this way, in addition to being able to value other different perspectives, consistency is ensured and a supportive environment is created.

physical alignment

According to the physical alignmentWe must remember that there is no perfect body alignment for everyone. There is no rigid and approved correct pattern that adapts to any type of morphology, age, degeneration and pathological process, emotional pattern, sporting activity, work situation, etc.

We all have abnormalities and asymmetries in the alignment of the joints. and in muscle tension, even without being aware of it (one shoulder higher than the other, flat or hollow feet, scoliotic curvatures, anomalies in the position of the pelvis, a tendency to lean the body forward, even sitting, etc. ).

It must be borne in mind that if our body is organized in a certain way, it is because it is the most balanced position that it has been able to achieve within the imbalance in which it finds itself. Good part of the pain caused by joint abnormalities and myofascial tensions they are nothing more than mechanical conflicts caused by the impossibility of the organism to offer an adaptive mechanical response that maintains the functionality of the structures involved.

You have to remember that the improper use of the body it is one of the most important factors in terms of the appearance of common painful and pathological processes of the locomotor system.

In that sense it is important find a balance, on the one hand, between trying not to control the body (especially if a professional has not been consulted) and, on the other, putting your bone structure in its proper position. It is a question not only of not worsening their anomalies, but also of improving and avoid developments of joint degeneration and muscular contractures.

For optimal use of the body there are basic and practical tools that aim to align the bone structure and, therefore, the musculature in the most physiological way possible. The stretches that we have proposed are an example.