Spinal Decompression for Martial Artists

During the day, gravity works to compress our spine. Over time, the effects of gravity can lead to degeneration in the bones and cartilage (discs) of the back, and to back pain. Martial artists, in particular, place high demands on their spines and backs. Whether it is through explosive strikes or kicks, or in ground fighting a strong or heavy opponent, we ask our spine to do a lot. Fortunately, some simple spinal decompression exercises can help. Those will help our back stretch and remain mobile. Here are three simple exercises for spinal decompression.

Extended Child’s Pose

Commonly used as a resting pose in yoga classes, Extended Child’s Pose is an excellent pose in it of itself.

To get into the pose:

Kneel on the mat.
Bring your big toes to touch and spread your knees wide.
Sit on your heels, exhale, lay your torso between your thighs, and rest your forehead on the mat.
Reach your arm far overhead.
Use traction from your arms on one side, and from your tailbone reaching to the opposite side, to lengthen your spine.

Hold for one to three minutes. Remember to continue to breathe deep abdominal breaths!

Downward Facing Dog

One of the most recognized poses in yoga, Downward Facing Dog has a lot of components, and doing the poses properly requires attention.

Stand on your hands and knees, with wrists directly under the shoulders and knees directly under the hips.
Curl your toes under and push back through your palms and arms, and lift your tailbone strongly toward the sky.
Use the entire surface area of your palms to support your weight. Broaden your shoulders and move your shoulder blades down the back toward your hips.
Find a lot of length in your back.
While leaving a micro-bend in your knees, straighten your legs, and invite your heals to reach toward the floor.

Your body should resemble an inverted “V” shape. Let your head dangle, and remember to continue to breath! Enjoy!

Partner-Assisted Downward Facing Dog Variation

This is a fun pose to do as we cool-down at the end of martial arts training. It is basically a downward facing dog, with a partner providing gentle traction. It feels absolutely great!

Closing Remarks

As martial artists, we place high demands on our back and spine. Decompressing our spine aids in our health. In future articles, we will discuss other aspects of spinal health, such as mobility, strength and conditioning.

Enjoy, stay healthy, and train hard and smart!