Yoga Exercises for Spondylolisthesis
Easy Yoga Exercises for Spondylolisthesis
Spondylolisthesis, an imbalance in the spine’s normal alignment, can cause pain and discomfort. Yoga is particularly helpful in managing symptoms associated with this condition.
There are many yoga exercises that are specifically designed to help stretch and strengthen the muscles around your spine, helping to relieve pain and improve mobility.
In this article we will discuss some of the best yoga exercises for Spondylolisthesis and how you can use them to manage your symptoms.
1) Cat Cow:
This is a yoga pose often used in Spondylolisthesis pain management. Begin in a seated position with your legs crossed, feet on the ground and your hands resting on your knees.
Then slowly recline back onto your forearms and sit up as you draw your belly button towards your spine. Hold for 5-10 breaths and then repeat 3-5 times.
2) Downward Dog:
This is an excellent posture to help stretch the back muscles that are likely experiencing tension when you have spondylolisthesis.
Start by kneeling down with palms under shoulders and knees directly under hips. Next, draw the shoulder blades down and together as you inhale deeply.
Straighten the arms to prepare for lifting them up into “tree pose” position. Exhale as you lower your hands and lift your torso off the floor by straightening your legs until they are perpendicular to the floor.
3) Pigeon Pose:
This simple pose (also known as anasana) can help relieve tension in your neck and shoulders when you have spondylolisthesis or other spinal stenosis issues. Start by sitting on a blanket with both legs extended in front of you.
Bend your knees and put your feet together to form a triangle shape. Then, sit on the soles of your feet with both hands resting on the floor in front of you. Sit tall with a neutral spine, inhaling deeply and exhaling slowly as if you were trying to deflate yourself.
4) Butterfly Pose:
This pose is excellent for relieving tension in the upper back, neck, jaw and shoulders when you have spondylolisthesis or other spinal stenosis issues. Start by sitting up straight on a blanket with both legs extended in front of you.
Bend your right leg and rest the right ankle on your left knee. Cross your left leg over the right and bring your right foot to rest on top of the left.
Hold onto your left foot with both hands as you extend your arms in front of you for balance.Squat down so both thighs are parallel to the ground, then press back up and repeat two more times with each leg before sitting back down on a blanket again.
However, some postures are easier for someone and difficult for someone else. In that case you can try these Yoga Exercises for Spondylolisthesis.
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