The Longevity Club
  • ABOUT
    • OUR TEAM
    • JOIN OUR TEAM
    • PERSONAL TRAINING
    • PILATES
    • HIGH INTENSITY
    • LOW-IMPACT
    • BODYWORK
    • AESTHETIC TREATMENTS
    • RECOVERY LOUNGE
    • INTERNATIONAL RETREATS
    • THE TERRACE
    • POLICIES
  • CLASS SCHEDULE
  • PRICING
    • MEMBERSHIPS
    • NEW CLIENTS
  • PILATES INSTRUCTOR TRAINING
    • COURSE SCHEDULE
  • CONTACT
    • FAQ
    • PREFERRED PARTNERS
  • MEMBER LOGIN
  • ABOUT
    • OUR TEAM
    • JOIN OUR TEAM
    • PERSONAL TRAINING
    • PILATES
    • HIGH INTENSITY
    • LOW-IMPACT
    • BODYWORK
    • AESTHETIC TREATMENTS
    • RECOVERY LOUNGE
    • INTERNATIONAL RETREATS
    • THE TERRACE
    • POLICIES
  • CLASS SCHEDULE
  • PRICING
    • MEMBERSHIPS
    • NEW CLIENTS
  • PILATES INSTRUCTOR TRAINING
    • COURSE SCHEDULE
  • CONTACT
    • FAQ
    • PREFERRED PARTNERS
  • MEMBER LOGIN
Search by typing & pressing enter

YOUR CART

5/14/2021 1 Comment

5 moves for a strong spine

As our founder Jennie Brooks says, "you are only as healthy as your heart, your spine and your mind." The spine is the focal point of the body, and it's crucial for our whole health - both mental and physical - to care for it as such. Stabilizing and strengthening the muscles that support your core help fortify your spine and reinforce the rest of your body. Maria demonstrates 5 exercises that you can incorporate in your regular routine to promote spinal mobility and abdominal strengthening. 
5 exercises for a strong spine, spinal strength and mobility

Picture
Picture
Picture
BODYWEIGHT SQUATS
  • Maintaining a proud chest and even weight in your heels, squat down to meet the chair.
  • Think about corkscrewing your ankles and knees outward as you squeeze your glutes to stand back up.
  • Head and spine stay neutral and aligned throughout the whole exercise.
  • With each rep, gradually make less contact with the chair as you lower into your squat position. Hold or pulse at the bottom for an added challenge. 
Picture
Picture
FLAT BACK BRIDGING
  • Place a ball between your thighs to activate your pelvic floor and further engage the back of your body. 
  • With shoulders and arms pressing evenly into the mat, hinge at the hips to lift yourself into your flat back bridge. Back stays neutral on the way up, as well as on the way down. 
  • As you squeeze your glutes to lift your lower body off the mat, think about sending your knees up and away from you. 
  • Wiggle your toes to keep weight into your heels. This will help you engage through the back of your thighs. 
Picture
Picture
FOREARM PLANK HOLD
  • Forearm planking on a box is a great alternative, alleviating pressure on the wrists. 
  • Ideally, shoulders are over elbows, forearms form an eleven and hips are leveled/squared to the ground. 
  • Create space between your shoulders and ears and direct your gaze a few inches in front of you, drawing one straight line from the top of your head to the back of your heels. 
Picture
Picture
Picture
ROCKETS
  • ​Lie down facing your mat and place a deflated ball underneath your chest, centered with your sternum.
  • To begin, extend your arms straight behind you and let your head hover off the mat in a neutral position. 
  • Press your chest away from the ball and your hips into the mat to lift your heart. Send your shoulders back and down, while aiming your thumbs toward the sides of your thighs. Squeeze through your triceps. 
  • Start with a small range of motion and slowly work up to your back extension, eventually removing the ball. 
Picture
Picture
Picture
BACK EXTENSION
  • Palms are facing down and elbows are slightly hugging your side. Keeping your hips firmly and evenly on the mat, lift your chest off the mat and allow your palms to hover over. Wrists stay neutral. 
  • Work toward extending your back one inch more with each rep. 
  • As you lift, think about rolling your shoulders behind you and gliding your scapula down your back.
SWAN
  • Maintaining the same starting position as your back extension, press all ten fingers into the mat to raise your chest. Ideally, arms fully extend at the peak of extension. 
  • Bend your arms to slowly bring yourself back down, allowing your head and spine to move together in one line. 
Picture
Picture
BONUS: OPPOSITE ARM AND LEG REACH
  • ​Start on all fours - shoulders over elbows, elbows over wrists and hips over knees. Back is flat, head is in line with the spine. 
  • Slowly and mindfully, lift your left arm and right leg simultaneously. Keep pressure into the supporting arm and allow your weight to distribute evenly so that your hips stay facing the mat. Carefully return to all fours, then repeat with the right arm and left leg. 
  • Breath can really enhance this exercise and enable you to tap into your core. Inhale as you send your arm and leg in opposite directions, exhale deeply to bring them both back in. 
Form and control are mutually exclusive in each of the exercises; one cannot exist without the other. Take it slow, use your breath, check in with your body often, and above all - move mindfully. Consistently working on strengthening your back and abdominals can help pave the way for a life with minimal back pain and tension. 

Longevity Living, an aspirational lifestyle blog by Longevity Fitness Charleston, is your source for all things fitness, nutrition and wellness. Be sure to subscribe to our weekly newsletter for scroll-worthy articles, must-watch videos from our expert trainers, studio updates & more.
1 Comment
Julian@FitnessFighters link
9/5/2021 06:45:47 am

Hi, Maria! Thanks for the great set of exercises. I think after more than a year of work-from-home set-ups, with everyone hunched over their laptops or slinking away on the couch, we could all use more spinal mobility and core strength. Funnily enough, the people who hate core exercises are probably the ones that need it most! I love that these exercises are accessible even for complete beginners, and that they can be performed almost anywhere. Great reminder too on moving mindfully and breathing properly, as we often forget to do that when encountering a difficult exercise or position. Thanks!

Reply



Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    July 2022
    May 2022
    April 2022
    March 2022
    December 2021
    November 2021
    September 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020

    Categories

    All

    RSS Feed

THE LONGEVITY CLUB
163 Rutledge Avenue
Charleston, SC 29403
Call: 843-720-2700
Text: 843-729-7897
lc@thelongevityclub.com

For press inquiries, please contact: Julie Montgomery at julie@houndmediahouse.com or Maria Racanelli at maria@thelongevityclub.com

For general inquiries and support, please contact: lc@thelongevityclub.com
Our Team
Careers
FAQ
New Clients
Pricing
​Copyright © 2023