Pre-sleep Stretching Exercises

Spinal discs inter-verterbral is a highly specialized structure that took part in the shock absorption, stability, posture and movement of the spine. Some studies show that we get about 2 cm after sleeping for loading and unloading discs in postures that happen to lie back disc hydration. But in just the first 30 minutes after waking up alone large number dehydration spinal discs also occur and further challenges in re-hydration discs continue throughout the day. When we think of the spine, we can remember through SPINE acronyms that can be used to understand the biomechanics of the spine, clinical diagnosis and designing treatment protocols.

S - Segmental characteristics of the vertebral column (Facet orientation, vertebral body)
P - Posture, alignment of the pelvis and lung mechanics (stability of ligaments, muscle control, the curve of the spine)
I - Pressure Intra-diskal and intra-abdominal pressure (core stability, thoraco-lumbar fascia, abdominal muscles)
N - Nerve roots of the spinal cord (neural foramen, anatomical relationships, dermatomes, Myotome)
E - Erector spinae (a very special feature of Man)

Even maintaining the most comfortable posture for hours can drain the spinal discs to the fullest, the frequent changes in position are indispensable. Inter-vertebral disc gets its blood supply until about the age of 8 years, but after that the discs must rely on mechanical-based tools to maintain a healthy nutritional status basically through intermittent changes in a position to change the internal disc pressure which results in the pumping action of the disc.

The pumping mechanism can hardly serve the function that provides the circulatory system in the body vascularized structure. The third lumbar intradiscal pressure in supine lying only 25% of the pressure that develops in performance. (Data from Grandjean, 1985 & Jenson, 1980, based Nachemson, 1976) .. Crook lying supine or lying with the hip and knee flexed to 90 degrees and foot rest completely on a chair or bed or furniture of any kind, so that the secondary curve column vertebral be neutral even out the scope of the spinal discs to reabsorb the fluid has been lost under prolonged compressive load.

Pre-sleep stretching exercises for all muscle groups of the spine and extremities mixed with at least 5 minutes of time spent in a relaxed static bastard lying supine or lying with hips and knees bent to 90 degress with feet resting on the furniture (combined with deep breathing) may have various advantages which may be in the form of irregular straighten the spinal discs and loose / tight ligaments of the spine and makes the process of re-hydration better during sleep. Back to the activities and exercises with bad recover spinal discs can invite problems of the spine.

Therefore, pre-sleep stretching exercises with other additional recommendation (lying on your back with your legs resting on furniture + breathing exercises) can be embedded / followed as an important habit simple mechanical device that re-hydration of the spinal discs can increase the longevity of spinal health conducive enough to prevent spinal injuries during basic activities of daily living and exercise performance.