‘World Spine Day’… Exercises to keep your spine healthy

[날씨와 건강] 3 exercises to strengthen your core muscles and protect your spine

It will be mostly cloudy throughout the country, but it will gradually clear from the central region in the afternoon. Raindrops may fall in the southern part of the metropolitan area between dawn and morning. The lowest temperature in the morning was predicted to be 10 to 18 degrees across the country, and the highest temperature in the daytime was predicted to be 12 to 20 degrees.

☞Health today = October 16th every year is ‘World Spine Day’ designated by the World Health Organization (WHO). It was established with the purpose of raising awareness about spinal diseases and preventing spinal diseases. On the occasion of Spinal Day, let’s find out how to strengthen the core muscles to keep the spine healthy, the central axis of our body.

◆Side Plank

Lie on your side and support your body with your hands, elbows and feet. The other hand is stretched out toward the sky and the eyes are looking at the fingertips. Hold the position for about 10 seconds and repeat 5 times, and repeat on the other side in the same way.

Bird-dog posture

Support your upper body with your hands and knees, lie down on your stomach, and then extend your left arm and right leg. At this point, your arms and legs should be parallel to the floor. Hold the position for 10 seconds and repeat 5 times, then switch to the right arm and left leg.


Experts say it is the most effective exercise for spinal health. Walking has a low risk of injury and can be done anywhere, anytime. It is recommended to walk vigorously for about 30 minutes a day, enough that you may feel short of breath. Walking strengthens spinal muscles and ligaments, and promotes cardiopulmonary function and blood circulation in the lower extremities.

Reporter Lee Ji-won [email protected]

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