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Simple Spine ExercisesA couple of simple spine exercises will really improve our chirunning. The spine and breath are the pillars of chi running. In meditation, focusing on the spine and breathing are two techniques that bring clarity to the meditation. This is an awareness of the spine at rest. Chi runners can benefit from this knowledge by being body-aware of the spine before and during running. We know the spine is our These exercises only take a few minutes to do, and they can be incorporated into a chi running exercise lifestyle without much effort. Our spine is a foundation giving us extra power and energy in running, so being aware of our spine - it's another way of being aware of our posture - is a lifestyle skill we can practice anytime. 
The Spine RollStanding straight and erect with your feet about six inches apart, place your hands on your hips. Now bend forward from the waist. You'll feel a stretch in your hamstrings. Keeping your back straight, bend from the waist as far as your hamstrings will allow - or until your spine is parallel to the ground.Now stretch your spine by pushing against your hips with your hands while raising your head. Hold this stretch for 5 or 10 seconds, then take your hands off your hips and just flop over as far as you can, knees unlocked. Keep your knees relaxed. You are stretching the spine here, and not the hamstrings. Relax, head and arms down, pulled by gravity to the earth. Relax again, and then straighten up - visualizing yourself uncoiling from the tailbone, then the lower back, and so on - slowly. The last thing lifted is your head. Repeat the spine roll three to five times. The Spine TwistAn easy arm swing is fundamental to chi running, and this exercise loosens and relaxes your upper spine and shoulder muscles.Standing with your feet together, posture straight and upright, clasp your hands behind your head. Keep your hips a still as possible, and rotate your shoulders and upper body to the right. While rotated, look down and behind your heels. Don't lock your knees, but keep them straight. Rotate back to your start position, then repeat - rotating to the left. Repeat three to five times. ConclusionThese spine exercises are easy to do as part of your morning wakeup routine - even while you're waiting for that first cup of coffee! Try these exercises - they will improve your chi running and your spinal health!Top of Spine Exercises Return to Chi Running Back to Masters Running
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