HEALTH Align the spine for safe lifting

Align the spine for safe lifting


Yoga
Lee Kennedy

Standing close to the load, tightening the abdominal area and making sure not to twist are all ways to avoid injury when lifting heavy objects. Another method for making sure we are lifting an object safely is to keep a ‘long’ spine. Think about the line that goes from the head through to the spine all the way down to the coccyx, or tail bone. The body should aim to stay in line when lifting.
One way to prepare the spine and feel alignment in this area easily is to do the following yoga exercise. It will introduce the body to arching and rounding of the spine, will warm the area up and help you to become more aware of the position of the back.

• Come to all fours on to a yoga mat, positioning the hands under the shoulders, about shoulder width apart, and placing the knees under the inner hips.
• Tuck the chin to the chest and hunch the spine upwards like a cat (flexion of the spine), then slightly arch the back towards the floor while lifting the head (extension of the spine), and repeat.
• Breathe normally as you co-ordinate the spine as a whole.

Practicing this simple yoga pose daily for five to ten minutes develops good spinal alignment from the head down to the pelvis, allowing it sit into a more centred, neutral position. Remember never try to lift something that is too heavy for you, if you have to strain to carry the load, it’s too heavy.

Lee Kennedy has a Yoga-teaching Diploma from the YTTC and an Iyengar-teaching Certificate from BKS Iyengar Yoga UK. She also specialises in natural birth with yoga and Thai yoga massage. For current local and private classes, phone 086 3906343.