Get Stronger and Healthier with Exercise 9 for the Axial Skeleton
As we age, maintaining a strong and healthy body becomes increasingly important. Regular exercise is a key component of overall health, and one specific area to focus on is the axial skeleton. The axial skeleton is made up of the skull, spinal column, and ribcage, and it plays a critical role in our overall stability and mobility.
To help you strengthen and maintain your axial skeleton, we’ve put together nine exercises that target this area specifically. Each exercise is designed to improve your strength, flexibility, and overall health.
Exercise 1: Neck Stretches
Start by gently tilting your head to the right, holding for 10-15 seconds before returning to center. Repeat on the left side. Next, tilt your head forward, chin to chest, and hold for 10-15 seconds. Finally, tilt your head back, looking up towards the ceiling, and hold for 10-15 seconds.
Exercise 2: Plank
Begin in a push-up position with your forearms on the ground. Keep your body straight and hold for as long as you can, aiming for 30 seconds to start with. Repeat for 3-4 sets. This exercise helps to strengthen your entire core, including your spinal muscles.
Exercise 3: Superman
Lie face down on the ground with your arms and legs extended. Lift your arms and legs off the ground simultaneously, holding for 2-3 seconds before lowering back down. Repeat for 3-4 sets. This exercise targets your lower back muscles, helping to improve your posture and spinal strength.
Exercise 4: Bridge
Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, holding for 2-3 seconds before lowering back down. Repeat for 3-4 sets. This exercise helps to strengthen your spinal extensors and glutes.
Exercise 5: Seated Forward Fold
Sit on the ground with your legs extended in front of you. Reach your arms forward towards your feet, folding your body forward as far as you can comfortably go. Hold for 10-15 seconds before releasing. Repeat for 3-4 sets. This exercise helps to stretch your lower back and hamstrings.
Exercise 6: Cat/Cow Stretch
Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale, arching your back and lifting your head towards the ceiling (Cow). Exhale, rounding your spine and tucking your chin to your chest (Cat). Repeat for 10-15 reps. This exercise helps to improve spinal mobility.
Exercise 7: Shoulder Rolls
Stand with your feet hip-width apart and your arms at your sides. Inhale, rolling your shoulders up towards your ears. Exhale, rolling them back and down. Repeat for 10-15 reps. This exercise helps to release tension in your neck and shoulders.
Exercise 8: Wall Angels
Stand with your back against a wall, with your arms bent and your hands resting against the wall at shoulder height. Slowly slide your arms up the wall, straightening them as much as you can. Hold for 2-3 seconds before sliding back down. Repeat for 3-4 sets. This exercise helps to improve your shoulder stability and mobility.
Exercise 9: Side Plank
Begin lying on your side with your forearm on the ground and your legs extended. Lift your hips up towards the ceiling, holding for as long as you can (aim for 30 seconds to start with). Repeat on the other side. This exercise targets your obliques, helping to improve your overall core strength.
In conclusion, incorporating these nine exercises into your regular workout routine can help you strengthen and maintain your axial skeleton, leading to increased mobility, stability, and overall health. It’s important to consult a healthcare professional before beginning any new exercise routine, especially if you have a history of back or neck pain.
