One of the best things you can do for your spine at any time, really, but especially after sitting at your machine, or standing at your longarm for long periods of time, is to twist. Twists release tension in the spine. You can twist while standing, or sitting in your chair, but ideally it is good to move. Change your position. Sit on the floor.
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A simple seated spinal twist, stage 2 |
The photo above, (thanks, next-door neighbour and good friend, Jude, who took it for me after I taught yoga this morning!) is stage 2 of a seated twist. Stage 1 would be leaving my right foot beside my left thigh, not crossing it over as I have done here. Oops, I forgot to do stage 1!
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Image from Yoga Partout |
The girl on the lower left is in stage 1 of the twist. You can bring the twist into the vertebrae of your neck by bringing your chin in the direction of your shoulder. Think of looking far to the corner of the outside eye. Doing that is a good eye exercise too! Hold the twist for a full 1-2 minutes, breathing slowly and steadily in and out through your nose.
When we twist, we gently compress the discs, à la style of wringing out a dishcloth. Just as we compress a garden hose to control the flow of the water, and then release it, which causes the water to rush out of the hose, the blood will rush through the compressed areas once you untwist. This does a number of good things for our body. If you are breathing slowly and steadily, maybe inhaling and exhaling each to a count of 3 or 4, then you are enriching your blood with oxygen. Once you untwist, the blood, rich in nutrients, nourishes the now decompressed area. Furthermore, the blood rushing through the area flushes out toxins that might have built up there. In this way, you are giving yourself a deep tissue massage. You also have created, at the microscopic level, more space in your spine, which allows for better blood flow. A more limber, blood-flowing-freely human being is generally a happier one. Cool, right?
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Seated spinal twist, stage 3 |
You can do a spinal twist reclined too:
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Image from Classic Yoga |
Bernie Clark has a great page on twists on his Yin Yoga site here.
The quilt in the photos of me is my Perky Purses, a great size to take to yoga classes! It's from Pam and Nicky Lintott's book, Layer Cake, Jelly Roll and Charm Quilts.
Since it's Sunday Stash in QBL, here is a photo of 3 fat quarters added this week to my stash.
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My stash is lacking in grey, so these were great additions; should've ironed them first! |
Happy Sunday!
I really love the reclining twist - it almost always releases my hips in a wonderful way. Great instruction on the benefit of twisting; no wonder it feels so good to do!
ReplyDeleteThis is a great blog post...thanks for sharing. Must remember to do those twists. I miss yoga class.
ReplyDeleteWonderful informative post!
ReplyDeleteThank you so much for continuing your series of stretching posts, and, YES!, I am seated on the floor at the moment. Too much time on a freshly turned mattress or too much sewing yesterday? I intuittively move to the floor when my back is achey, but had no idea why until you explained it! Starting in with your stretches now, and looking forward to releasing the tension.
ReplyDeleteWow your timing is good, I woke up stiff this morning(sewed most of the weekend), I will get right to that stretch when I get off the computer. I will do it in my sewing room so I have some pretty fabric to stare at while pondering what I should create today!!
ReplyDeleteThanks so much for sharing and explaining. I'm going to go try this.
ReplyDeleteThanks for sharing all of these great poses with us. Sometimes, it's too easy to forget that we must take a break and take care of ourselves. I hate when my body reminds me later. Also, I love your yoga mat ; )
ReplyDeleteAs someone who gets practically no exercise (though that's not what I tell my doctor ) those exercises look very doable . In fact they are like the exercises my hub does every day . Maybe I should join him . Love the mat !
ReplyDeleteLove your hair and your perky purses quilt....
ReplyDeleteWhat about the exercise?
Exercise? Oh yeah that...that too :-)
Thanks so much. I just spent time machine quilting and my body feels compressed and twisted in all the wrong ways. I'm on my way to sit on the floor and stretch. I loved seeing this in your post today!
ReplyDeleteHi Aunt TC - replying here as you are a no-reply blogger, and I can't find you... :-( So glad to be of some help! "compressed and twisted in all the wrong ways" a very apt description...hope you got the kinks out. :-)
DeleteNeato Sandra! I think even I could try the sitting up stretch positions! (and should!)
ReplyDeleteThanks for the stretches! I'm really enjoying this series!! Keep it up!!!
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