Spinal Shrinkage

Have you noticed that family members and long time friends have been shrinking with age?  Perhaps you’ve seen some subtle changes in your own body. We lose our height for three main reasons:

Compression of the discs or padding between joints reduces the separation between bones, especially the vertebrae.

Excessive curvature spine; neck, shoulders and lower back.

Our vertical alignment has changed. This is most noticed in the awkward angle of the neck, associated with forward head syndrome, but it also occurs in the hips and legs. It moves our center of gravity forward, the axis that should be  centered around our spine.

Attention to good mechanics as you move, sit and stand can minimize the stress on joints so they are preserved. Keeping all parts mobile and active maintains vitality and support to fight against the sag. Here are some guidelines:

Align the spine. Nerves leave the spine, blood vessels enter. Too much or too little curvature means uneven pressure on joints, collapsing discs and reducing space. This contributes to compression and spinal shortening.

Preserve the Curve: The spine has a natural healthy curve for a reason. It acts like a shock absorber as you walk, run, carry a load, etc. Muscles around the spine act as coil springs with enough give to create dynamic movement and support. Muscles on the inside of the curve shorten and become tenacious and rigid. Outside muscles become stretched and weak. Keeping the curve in healthy shape will maintain its length and your height.

Restore the Core: The core has been compared to a soup can. The top is the diaphragm, the bottom is the pelvic floor. The sides are represented by the abdominals in front and the lower spine behind. A strong core requires muscle balance on all sides and is the anchor for good posture. As your spine shortens, the torso loses its length, therefore, keeping a toned core will restrict the lateral spread.

Perhaps the greatest tool for exercise is the mirror. They line the walls of workout studios and gyms. Visible changes that develop from your hard work are very motivating. It is proof that it is paying off! But there are the virtual mirrors as well. Friends and acquaintances say things like: "Are you getting taller?" or "You're looking really good! Have you lost weight?". They also reflect back to you, letting you know that you have made a change, and it is good.

Obviously, Pilates is the best form of exercise to strengthen the abdominal wrap (the connection between the abdominal and back muscles). In addition, don’t overlook kickboxing, Zumba and hula hooping.  All of these recruit the internal and external obliques which help to pull the waist in and give it a sleeker appearance. I know whenever I start to develop mini love handles, I hit the hula hoop and it’s gone in 3 days. The trick is to control it before it gets out of hand.