Healthy Spine – simple exercises and treatments at Chill City SPA

A healthy spine is essential

Taking care of your spine is not only about therapeutic massage or physiotherapy. To keep our spine in good condition, all we need to do is devote time to it three times a week by doing a few simple exercises. All you need to do is perform these exercises systematically and your spine will thank you.

A few exercises that you can do at home have been prepared for you by a therapist and trainer at Chill City SPA

REMEMBER!

During each exercise, tighten your belly so that it "sticks to your spine" and control your breathing.

• lie on your back - preferably on a mat, and if you don't have a mat, just spread a blanket on the floor - legs bent, arms loosely along the body. We slowly raise the hips so that the hips form a straight line with the torso. Tighten your buttocks and abs and do not push your hips forward. Hold for a few seconds. Do 15 repetitions.
• Lie on your stomach - arms above your head, legs straight. Raise your right leg and left arm as high as you can and hold for 5 seconds, try to make your head an extension of your spine, i.e. your neck straight, then change your leg and arm. Repeat this exercise 10 times in 2 sets.
• exercise similar to the previous one, lie on your stomach, legs straight, arms along your body. You can place a rolled up towel under your forehead. Inhale and exhale while removing your legs and torso from the ground. Do this exercise 15 times.
• position: kneeling with support - perform the so-called cat's back position, slowly bending the spine up and down alternately. Perform this exercise 10 times in 2 sets.
• sit on a chair and gently spread your legs - slowly bring your torso closer to your knees and grab your ankles from the outside with your hands. Hold for 20 seconds. Do this exercise 10 times.
• stand with your feet slightly apart with your knees slightly bent, stretch your arms straight above your head so that they are in extension of your torso. While performing the exercise, try to stretch your torso up as much as possible. Lean forward so that your torso is parallel to the ground, hold this position for 10 seconds. Lift your torso while keeping your back straight.
• Finally, lie on your back, bring your knees to your chest and breathe deeply for 15 seconds.

Our specialized offer

Chill City Spa invites you to take advantage of a variety of massages. Our specially tailored therapies help relieve pain, restoring balance to your body and mind. Experienced therapists will take care of your health and comfort, ensuring regeneration at every level. Make an appointment for a therapeutic massage today!

Certain cases and ailments require an individual approach and therapeutic massage may not be enough, which is why we encourage everyone interested to use the services of a physiotherapist at Chill City SPA. More information can be found here.