How to keep your sacrum healthy: exercise for all ages

The sacrum is the diamond-shaped bone at the base of the spine. Around the same place, the body’s geometric centre, the centre of mass, mobility and support, the centres: life and energy, and the hormonal centre, which is also responsible for our sexuality.

Any blockage of this area leads to pain and the “shutdown” of vital functions of the body. In qigong, yoga and other practices, the sacrum is considered the centre that connects the body into a single mechanism. Every movement in any exercise begins with an impulse coming from the base of the spine. Often, the sacrum acts as a natural counterweight, which makes every movement of our whole. It connects and “includes” the entire “internal structure” of a person. The exact mechanism allows you to maintain stability, the ability to act without tension and effort.

Most often, nervous tension forms the centres of muscle tension – bodily “blocks”. The degree of our inner freedom, the ability to always hear ourselves and rely on ourselves, to make independent decisions, directly depends on the sacrum’s degree of freedom. After all, the sacrum is the first bone that forms in the embryo, and it is he who is responsible for our “I”.

The clamped motionless sacrum does not allow a person to live fully. And it’s not just pain. Opposite the sacrum is the lower (main) human energy centre – Dantian. In the Chinese tradition, it has many names: “reservoir of energy”, “entrance gate of Qi”, “outpost”, “store of life force”…

Even the names show how important this centre is for a person. For many peoples, the lower abdomen is considered a sacred place, directly related to the basis of life itself. In the Slavic languages, ​​”life” is called “belly”. The sacrum is sometimes called the “second brain.”
Of course, the physical and psycho-emotional health of a person as a whole depends on the health of the sacrum. Therefore, training in most health systems begins with developing his mobility, “revitalization” and restoration of the sacrum.

Even if you are inactive and constantly busy, there are simple ways to help maintain sacrum strength and mobility at any age.

These new exercises are based on the principles of safety and simplicity. Simplicity presupposes the patient’s ability to remember the activity immediately and perform it without additional devices and large energy expenditures.

But still, complete safety can be guaranteed only if a master trains you. And you should first consult a doctor. It is essential to determine the spine’s health to ensure no injuries or hidden injuries. It should also be remembered that any exercise cannot be performed “through the pain” and with large amplitudes.

The exercises are divided into three groups depending on the position in which they are performed. They can be done at different times of the day and in various locations, and for this, it is not even necessary to retire.

Lying – morning and evening right in bed
Ride on your back. Please sit down, bend your legs at the knees 90 degrees and put them shoulder-width apart. Grasp your knees with your hands, straighten your arms, leaning back a little. Relax your stomach, push your lower back and roll onto it. Then, leisurely ride on the most rounded back with the chin brought to the chest and straightened arms.

Do twists with two legs. Lie on the floor with bent legs. Knees closed, arms to the sides. Unhurriedly and without effort, touch the base with your knees to the left and right at the hip level. In this case, the feet should be on the floor. Bring your knees to your chest, then, just as slowly and without effort, touch the base with your knees to the left and right at shoulder level.

Crawl with your buttocks. Lying on your back with bent knees, begin to gradually crawl with your buttocks to your heels, alternately shifting the right and left pelvic bones.

Stretch your legs. Lying on your back, straighten your legs, alternately pull the heels of your right and left legs away from you.
Do a twist with a bent leg. Lying on your back, bend one leg at the knee and bring it inward, as far as comfortable (the thigh is placed at a right angle to the lying leg). Repeat with the other leg.

Twist with a straight leg Lying on your back with straightened legs, slowly move your straight left leg over the right, turning the pelvis relative to the body. Stretch with a straight left leg. Repeat on the right side.
Take a baby pose. Sit on your knees, bend forward, rest your forehead on your knees. Put your clasped hands on the floor in front of your head. Slowly lift your back, holding your head with your hands and stretching the entire spine.

Draw out the “tail”. From the child’s pose, rise to your knees and elbows, stretch one leg back, slowly lower back. Repeat for the other leg.
II. Sitting – at work, in the car, transport
Swing the sacrum. Sitting on a chair, relax your stomach, slowly twist your pelvis forward, then back.

Stretch your legs. Lean back in a chair, alternately pull your straightened legs.
Curl up while sitting. Throw the left leg over the right, bring the right elbow behind the left knee. Resting your elbow on your knee, continue to turn to the left, at the same time, stretch your head up. Repeat in the opposite direction.

Stretch the sacrum. Resting your hands on the seat of the chair, raise yourself on your hands. Relax the pelvis, alternately stretch down the left and right half of the pelvis.
Stretch your lower back. Lean forward, “hang” your head. Reach the floor with your hands, stretch your buttocks back.

Standing – at any free time
“Bend the stick” with your back. Starting position: stand up straight, feet shoulder-width apart. Put one leg forward to the foot’s length on the heel, lean forward slightly, twist the pelvis in the same direction. Relax the exposed portion, stretch the sacrum back as far as possible. You can extend your arms forward for balance. Repeat for the other leg.
“Stretch the stick” with your foot. Starting position: stand up straight, feet shoulder-width apart. Extend one leg back to the length of the foot on the toe. Lean forward slightly, twist the pelvis in the same direction. Relax the exposed portion, stretch the heel towards the floor. Repeat for the other leg.

Circle by the pelvis. Starting position: stand up straight, feet shoulder-width apart. Make slow circular movements with the pelvis so that the crown of the headstands motionless in place.
Curl up while standing. Grab the left new knee with your right hand, bring the knee to the right shoulder. Repeat for the other leg.

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