Having
proper spinal alignment is very important.
When your spine is out of whack, pain and discomfort can slowly creep in
and throw your weight, balance, and movement off. Most athletes need these three components to
be predictable, therefore having an aligned spine is in their best interest.
In yoga, there is a thing called the plumb line; this line refers
to the invisible line that guides the spine’s alignment. Most handy types know the plumb line as a line from
which a weight is suspended to determine verticality or depth. In yoga, the plumb line is the vertical line
(pictured right) that connects the earlobe, shoulder, hip, knee, and front of
the ankle. When sitting in a chair or on
the floor, the plumb line is measured from the earlobe to the hip. The straighter the plumb line, the better your
spinal alignment.
Despite the plumb line being straight, the spine has its own
natural curves. From the top of the neck
to the top of the shoulders lies the cervical curve, which curves inward. From the top of the shoulders to the middle
of the back is the thoracic curve, which curves outward. From the middle of the back to the base of
the spine is the lumbar curve, which curves inward. These curves in the back are useful for
measuring the health and alignment of one’s body. These curves are important because when they
are balanced, they facilitate movement, allowing the spine to deflect stress
and weight more easily. When any of
these curves becomes exaggerated, another part of the spine or body must
compensate, leading to back problems.
Common problems of the spine such as scoliosis, hump, or a sway back can
all be detected and corrected by keeping an eye on and correcting spinal
deviations.
Here are a few tips for creating good spinal alignment:
- Balance your weight from the floor up, and from foot to foot or hip to hip
- Adjust your plumb line when sitting or standing
- Focus on your core and holding it tight when sitting or standing to prevent slouching
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