LET'S TWIST AGAIN
You may have noticed in some of your Pilates and Physiotherapy sessions at Bespoke Physiotherapy that there has been some more emphasis on twisting and rotation through the spine.
All human locomotion is based on rotation; when we are young we crawl and climb, run, and twist and turn to catch a ball. But, as we get older our movements tend to become increasingly more linear (forward and back) and we forget about the twisting. In many people’s jobs, and home lives, there is too much time spent sitting, leaning forward and reaching forward.
Often if our spine is very stiff to prevent enough rotation in one area, then we over rotate in another area. A common example is less twist in your spine region attached to your ribs (thoracic spine) can lead to overload and strain in your neck region when we turn to look behind us. Let’s learn to share the load.
Our joints love movement. Motion is Lotion. Movement is Medicine. Our many joints of our spine are no exception.
Let’s think about regaining our twist.
So stand up, put your hands on the wall. Keep one hand on the wall and reach away with the other hand to open your chest as much as you can. Visualise breathing into the tight spot and then breathe out and twist a little further. Then repeat on the other side. Smile!
Or… keep your hands on the wall and twist your pelvis to one side and the other. (see pictures).
Break up the sitting at the computer by doing a little and often.
First thing in the morning you can lie on your back and put your hands out wide. Then keeping your feet and knees together roll them gently to one side and then to the other. Ease into it slowly. Visualise breathing into the tight spot. Don’t push into pain. See if your head can roll gently to the opposite side to your knees.
So lets twist again… like we did last summer!
Talk to your Physiotherapist at Bespoke Physiotherapy about which twisting exercises are the most suitable for you. Sometimes after surgery or injury you might need to NOT twist certain parts of your spine for a period of time so check with us first.