Back to Basics - Help for the Back
Why Yoga? Anna Pledger, who is running classes in the Village Hall on Wednesdays, explains.. .
A department of health study showed that an incredible 40% of adults have had back pain and 15% are in continuous pain, truly a pain in the you know what! Is it possible that in our evolution we went from being on all fours to standing on two legs too quickly? Put on top of an ambitious evolution the fact that we are far less active than our mammoth hunting ancestors it is no wonder than problems with the backs are so common. Yoga can help by strengthening the abdominal muscles and increasing the spines flexibility, here are a couple of ways.
Bridge
The Bridge position helps to increase spinal mobility and also opens the
shoulders helping to release tension. Lie supine on the floor, and if
necessary, place a thickly folded blanket under your shoulders to protect your
neck. Bend your knees and set your feet on the floor, heels as close to the
sitting bones as possible.
Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
Cat
This is a wonderful stretch that increases spinal mobility. Start on your hands
and knees in a "tabletop" position. Make sure your knees are set
directly below your hips and your wrists, elbows and shoulders are in line and
perpendicular to the floor. Center your head in a neutral position, eyes
looking at the floor.
As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. As you inhale bring up the head and the buttocks and let the belly hang down (its all paid for after all). Repeat this 6 times each day and after a while enjoy being so much more flexible.
Anna Pledger is a Yoga teacher qualified through the British Wheel of Yoga and was the Deputy County representative for a couple of years. Anna teaches at the Swaffham Prior Village Hall on Wednesdays 12.15pm-1.45pm.