These exercises should be done daily and as consistently as you brush your teeth.  Your spine is the home of the nervous system which controls every function of your body and it needs to be healthy so that you can be healthy.
It is well known that core and postural muscles provide spinal stability. So we need to keep these muscles active and strong.  They say it takes 90 days to develop permanent muscle change.  This means that it is very important that you are consistent with your daily spinal hygiene.
By strengthening the core and postural muscles in both the neck and back we can decrease stress on the spine, therefore, maintaining the health of our nervous system.

How do we do this now?
Starting with the cervical spine perform a resisted isometric exercise:
• Hold your head straight in the best posture you can throughout the exercise.  The amount of pressure, the time held and the repetitions can all be increased as your neck strengthens.
• Place your hands behind your head. Keeping your head still apply pressure with the hands and resist with the head. Hold for 2 – 3 seconds then gently release.  Do up to 5 repetitions.
• Place your hands on either side of your head. Apply pressure and resistance on the right side for 2 – 3 seconds then gently release. Now repeat on the left side for 2 – 3 seconds.
• Place your hands on your forehead. Taking care to keep the correct neck position and without dipping the head forward apply pressure with the hands and resistance with the head.  Hold for 2 – 3 seconds.

For the lumbar spine we will use a physio ball / balance cushion:
• Sitting upright and balanced on the cushion or ball you will do 4 movements.  Bend your spine forwards and back – imagine putting a C shape in your spine, 10 times.
• The second movement is side to side, dropping the left side of your pelvis to the chair and lifting the right side.  The right shoulder will drop a little to the right hip to create the C shape. Now repeat to the other side doing 10 repetitions.
• The third movement is rotation to the left.  Rotate your waist anticlockwise around in circles as if you were using a hula hoop. Do 10 repetitions.
• The forth movement is rotation to the right.  Rotate your waist in a clockwise direction. Do 10 repetitions.
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The balance cushion is also a great tool to use on your office chair if you sit a lot during the day. It will help activate core muscles while you work.

To view a video of Dr Susan showing you exactly how to do these, click on the following link: ​​http://www.fourwayschiro.co.za/videos/spinal-hygiene-video-2-strengthening

Spinal hygiene exercises should be done daily and as consistently as you brush your teeth.  Your spine is the home of the nervous system which controls every function of your body and it needs to be healthy so that you can be healthy.
Full range of motion is very important to your spines health.  If the joints and muscles are not functioning properly they may affect the range of motion.  Reduced range of motion has been associated with arthritis and many other spinal diseases.
The structure of the spine, consisting of vertebrae and discs allows you to bend, turn, twist and stretch.  Your spine is made to MOVE!  So if you want it to be healthy you have to move it.

So HOW do we do this?
Starting with the lumbar spine:
• Bend forward as if you were trying to touch your toes. Round your spine and relax your head and neck. Soften the knees. Do not bounce or force the position. Hold for 5 – 10 seconds. Roll up through the spine slowly leaving your head to come up last.
• Now bend backwards from the standing position while placing your hands on your lower back for support and looking upwards to the ceiling. Hold for 5 – 10 seconds. Again recover slowly.
• Place your hands down at your sides and bend to the left while sliding the left hand towards the left knee. Hold this position for 5 – 10 seconds. (Try to keep facing forward without twisting or rotating the spine).
• Now bend towards the right side, sliding your hand down your leg towards the right knee. Hold for 5 – 10 seconds.
• Place your hands together in front of you holding the wrists as a lever and twist as far as you can to the left pulling on the right wrist. Remember not to bounce to force yourself further.  Hold this position for 5 – 10 seconds.
• Come back to standing straight and twist all the way to the right.  Hold for 5 – 10 seconds.

Now do the cervical spine (Hold each position for 5 – 10 seconds):
• Drop your head forward, relaxed taking the chin to the chest.
• Bend the neck backwards looking up to the ceiling – if this position causes dizziness stop and contact your chiropractor.
• Bend your neck sideways to the left as if you are trying to put your ear on your shoulder. Try not to twist while doing this.
• Bend your neck sideways to the right, trying to put your ear on your shoulder.
• Turn your head to the left as far as you can taking the chin over the left shoulder – again if this causes dizziness contact your chiropractor.
• Repeat the head turning over the right shoulder.

Congratulations! You have now taken your spine through a full range of motion.  This is a great exercise to teach your children so they can grow up practicing proper spinal hygiene.

To see a demonstration of this, go to our videos, or click on this link: ​http://www.fourwayschiro.co.za/videos/spinal-hygiene-video-1-basic-range-of-motion