HOW TO HELP ADJUST YOUR SPINE AT HOME

by Lawrence Wilson, MD

The following simple maneuver is not a substitute for regular chiropractic care, which I highly recommend. However, it is effective in many cases and can make a tremendous difference in the way you feel and the way your body functions. I believe everyone should do this at least once daily or even twice – morning and evening – or more if necessary. It has helped me keep my spine aligned for years.

THE PROCEDURE

Starting position. Lie down, preferably on a bed, although it could be on a carpeted floor or soft mat. Lie on your back, with your legs pointing straight ahead, feet together but not crossed. Extend your arms straight out to your left and right sides.

Turning the head. Gently and slowly turn your head from side to side. Move it very gently to the right, for example, as far as you can comfortably go. Then gently and slowly move it back to center, and then to the left, as far as you comfortably go. You may then do it again, stretching the neck a little bit at the end, but not much, please. This can sometimes help adjust the vertebra in the neck.

Bending the legs. With your head straight (eyes looking up to the ceiling), bend your left leg so that your left ankle and foot are close to your behind and your left knee is pressed close to your chest. Now slowly and gently move your left leg, especially the left knee, to the right, over the other leg, so it twists your spine to the right. As you do this, keep your head straight, and try to keep your shoulders on the bed or mat.

If possible, move the left knee all the way down to the bed or mat. This is the basic twist. Now return the left leg to the resting position, extended straight down and parallel with the other leg.

Only if you feel comfortable, you can get more twist by doing the exercise again with two modifications:

1. Instead of bending the left knee, lift the left leg so that the toes point up in the air. Point the toes like in a ballet position. Then twist the left toes and foot to the right, over the right leg, until the left foot touches the bed or mat on the right side. This is a more powerful twist, so be very careful and gentle at all times. When done, return the left leg to the resting position parallel with the right leg, straight out on the bed or mat.

2. Only if you wish, and if it does not hurt, an even more powerful twist will occur if you make one other modification. Lift the left leg straight up in the air again and point the toes, ballet style. Now, instead of having your head straight with the eyes pointing to the ceiling, turn your head to the left, with your left cheek touching the bed or close to it. Now swing the left foot and leg to the right, over the right leg, until the left foot gently touches the bed or mat. Always do this gently and slowly, and never force anything. Return the left leg to the resting position parallel with the other leg, and turn your head back so the eyes face the ceiling.

The other leg. Now repeat the exercise with the right leg. First bend the right leg so the heel is close to your behind and the knee is close to your chest. Then gently and slowly move the right knee and leg to the left until it comes to touch the bed or mat. Then return the right leg to the resting position parallel with the left leg.

Then, only if you wish, you may do the more powerful twists:

1. Instead of bending the right knee, lift the right leg so that the toes point up in the air. Point the toes like in a ballet position. Then twist the right toes and foot to the left, over the left leg, until the right foot touches the bed or mat. This is a more powerful twist, so be very careful and gentle at all times. When done, return the right leg to the resting position parallel with the left leg, straight out on the bed or mat.

2. Only if you wish, and if it does not hurt, an even more powerful twist will occur if you make one other modification. Lift the right leg straight up in the air again and point the toes, ballet style. Now, instead of having your head straight with the eyes pointing to the ceiling, turn your head to the right, with your right cheek touching the bed or close to it. Now swing the right foot and leg to the left, over the left leg, until the right foot gently touches the bed or mat. Always do this gently and slowly, and never force anything. Then return the right leg to the resting position parallel with the other leg, and turn your head back so the eyes face the ceiling.

What will happen. You will usually hear some clicks and pops in your spine as your back adjusts. Often you will feel more relaxed, afterwards. If your back has been out of alignment for some time, you may feel odd or strange. Do not worry about this, as I believe this twist is quite safe if done as described above.

This exercise stretches the spine, aligns the spine and helps energy flow through the spine. It is excellent to do at bedtime when you get into bed before putting your legs under the covers, as it will help you relax and sleep better. It is also excellent to do if you wake up at night and are having trouble going back to sleep. I do it automatically if I awaken at night. It can also be done during the day to align the spine.

WHY THIS TWIST AND NOT THE MANY OTHERS TAUGHT IN YOGA CLASSES AND ELSEWHERE?

Advantages of this twist are:

1. It is quite benign and safe.

2. Lying down works better than standing or sitting when twisting. The spine is more relaxed.

3. You can easily adjust the intensity of the exercise.

4. You are not as tempted to “bounce” with this twist, as with some others such as the yoga ‘triangle pose’. Bouncing while twisting is not a good idea as you can easily injure yourself.

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