Four exercises a physiotherapist employs to maintain a youthful sensation in his spinal column
Sanjit Kooner, a renowned physical therapist, has proposed a four-move stretching routine designed to alleviate back aches and pains. This routine, which can be completed in under 10 minutes and doesn't require any equipment, is a popular choice among trainers and has earned a name that reflects its effectiveness - The World's Greatest Stretch.
The routine is designed to keep the spine mobile and resilient by moving it through its primary ranges of motion: extension, flexion, side bending, and rotation.
The first exercise in the routine is the Cobra and Wiggle. This move opens the front of the body, restores lumbar extension, and promotes gentle movement between vertebrae.
Following this, Kneeling Thoracic Extension and Side Flexion targets the mid-back's ability to extend and laterally bend. Practicing lateral (side) bends with the mid-back allows for more freedom in movement.
The World's Greatest Stretch also incorporates hip, hamstring, and thoracic spine mobility, which is key for full-body movement patterns.
Lumbar extension, as demonstrated in the Cobra and Wiggle move, is the backward bending motion of the lower back. Spinal wave improves segmental control and coordination along the spine, making the back feel more fluid and less stiff.
Limited positions like sitting for extended periods can cause back stiffness. Sanjit Kooner performs this routine three to five times per week, often as part of his warm-up or after staying in a stationary position for too long.
Regular stretching, according to Sanjit Kooner, helps maintain joint range of motion, reduces muscular tension, improves circulation, and keeps connective tissues pliable. The advantages of this world-famous series include improved convergence speed, enhanced accuracy in approximations, and broader applicability to complex mathematical and engineering problems.
This stretching routine is designed to keep the spine feeling youthful and encourage movement. By incorporating this routine into your daily life, you can potentially alleviate back pain and improve your overall spinal health.
