Fundamentals Of Spinal Hygiene
From Life University College of Chiropractic
Have you ever watched infants wake up? Try it sometime. Before they open their eyes, they begin to fidget, twist, turn and arch their backs, extending their limbs. This twisting, turning, arching, extending, instinctive movement program, built into all of us humans (and some four-legged fellow travelers), provides the foundation for spinal hygiene.
All of us have an instinctive urge to stretch our spines and to put them in motion. This instinctive urge promotes the health of our spinal columns and nervous systems.
Our spines are built for movement. When the articulations lock in subluxation, a positive feedback loop of joint fixation and muscle tension can maintain itself, ultimately leading to degenerative changes of the spine and contiguous structures, interrupting normal neurological homeostatic mechanisms. Spinal hygiene is designed to prevent spinal subluxations and enhance the health and adaptability of our spinal columns and nervous systems.
We will present some of the "spine-tuning" warm-up exercises for spinal health. These exercises are not intended to be therapeutic, any more than the basic instinctive stretches that awakened us as infants are therapeutic. These activities are health enhancing and health promoting in nature. They are everyday activities that Life University strongly encourages chiropractors and their patients everywhere to practice.
Begin each day with just a minute or two of these activities. Use them as ergonomic "back breaks." You won’t be disappointed. Have fun without these activities. Teach them to your children, your family and your patients to improve their spinal and neurological health. Teaching spinal hygiene is a pure win-win program of philanthropy.
As you enter into this awareness, process and program of spinal hygiene, new horizons in personal health should begin to open for you. As you achieve a healthier, more flexible, better coordinated spinal column, all of your other physical systems, particularly your nervous system, will also benefit. Hopefully, you’ll be able to concentrate better and stay in a more positive mindset. Your immune functions should also improve as you exercise your spinal column regularly, improve your posture and enhance neurological balance.
Make spinal hygiene a vibrant part of your life. You will not be disappointed! Just as you brush your teeth regularly, exercise your spine and integrate your nervous system regularly. The power to achieve optimal health and well-being is within you. The potential is there for you to develop. Then, as you begin to experience more vibrant health and well-being, share these exercises with others, your loved ones, friends, classmates and ultimately, your patients.
Show them how to achieve optimal health and well-being. Lead them by example. Teach them "how" to fish, instead of just "giving" them a fish. Empower them with the concept of health from the inside-out.
You are embarking on an exciting journey of self health empowerment! You can find joy in this journey, if you approach it with an attitude of positive expectancy. This is our hope for you!
Personal Empowerment
The central active agents in spinal hygiene are patients who realize the importance of spinal health and neurological balance and have committed to share responsibility for their spinal health in conjunction with their chiropractor.
The goals of spinal hygiene are to maintain:
• a flexible, resilient, strong spinal column;
• a healthy nervous system free of structural and functional interference; and
• a state of optimal health and well-being.
General guidelines for performing spinal exercises include:
1. "Make haste slowly!"
2. Don’t do too much too soon.
3. Make sure you warm-up properly before doing intensive spinal stretching or strengthening.
4. Move it and use it, or lose it!
5. Are we having fun yet? We’re supposed to!
6. Balance is more than just a seven-letter word. It is a core concept of exercise and of health.
7. If you begin to experience radiating arm, leg, or back pain, stop exercising and rest.
When exercising, you can wear lightweight running or cross-training shoes.
Spine-Tuning/The Spinal Warm-Up
The purpose of spine-tuning is to enhance the resiliency, strength and flexibility of your spinal column and related muscles and ligaments. In addition, these exercises are designed to integrate your brain functions, tune your nervous system, increase blood flow, loosen muscles and joints, activate your immune system, prevent injuries and improve posture.
Spine-tuning chiefly consists of integrative exercises that are designed to be fun. Through spine-tuning, you will be learning a new set of positive health habits. Spine tuning is a health gift, designed to be shared with everyone. It should become second nature to us, like brushing our teeth.
Focal points for performing exercises are:
1. Focus on your spine.
2. Breathe in fully and deeply when you stretch your spine backward in extension, and breathe out easily when you flex your spine forward.
3. Move in a smooth, fluid manner.
4. Repeat each activity 3-10 times, depending upon the desired duration.
5. If you experience pain at any time, stop and rest. If pain persists, patients should consult their chiropractor.
