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Spinal Mobility Exercises

Mobility Exercises that Help Prevent Osteoporosis and Improve Posture

This is a brief series of shoulder and spinal mobility exercises that can be done daily to support healthy posture and help prevent osteoporosis.

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Improve Upper Spinal Rotation

Maintaining healthy extension and rotation through the spine is essential to preventing osteoporosis as we age.

This is a stretch that improves rotation through the thoracic and cervico-thoracic regions. It also lengthens shortened traps and rhomboids.

For related mobility exercises, please feel free to visit our YouTube video library here: Read more about Improve Upper Spinal Rotation

 

A Simple Way to Improve Spinal Rotation

This is a simple way to improve spinal rotation through the thoracic and lumbar spine. When rotating to each side, be sure to allow the feet to move and pivot naturally so as to avoid putting unnecessary pressure on the knees, ankles, and hips. Read more about A Simple Way to Improve Spinal Rotation

 

This is Essential for a Strong and Healthy Back

While developing and maintaining good core strength is extremely helpful to protecting the spine and surrounding tissues against injury, it's equally important to work at improving usable strength of the trunk toward its end ranges. Read more about This is Essential for a Strong and Healthy Back

 

How to Improve Your Posture and Counter Effects of Slouching

This is another mobility exercise that you can do daily to improve your posture and reverse negative effects of slouching.

Taking your arms through slow half circles along your sides while you are lying back on an exercise ball is helpful for improving extension through your spine and flexion through your shoulders. Read more about How to Improve Your Posture and Counter Effects of Slouching

 

What To Do If You Have A Tendency To Throw Out Your Back

This is a simple routine of spinal mobility exercises that I have long found useful to those who have a tendency to "throw out" their back or experience chronic and intermittent back pain from various sprains and strains, including those involving intervertebral discs. Read more about What To Do If You Have A Tendency To Throw Out Your Back

 

To Overcome Chronic Back Issues, Improve Spinal Mobility and Core Strength

For those looking to overcome chronic back pain and stiffness, it's helpful to alternate between core-strengthening and spinal mobility exercises. This video provides examples of how to alternate between variations of these two types of exercises.

For more ideas on core-strengthening exercises, please see:

Core-Strengthening Exercises Read more about To Overcome Chronic Back Issues, Improve Spinal Mobility and Core Strength

 

How to Use a Yoga Swing to Stretch Your Spinal Column, Hips, and Surrounding Tissues

Please turn your volume up to enable accompanying audio for this video.

A yoga swing is a wonderfully diverse tool for improving mobility. They are readily available at online yoga supply stores, as well as retailers like Amazon. I purchased mine here:

Yoga Swing Read more about How to Use a Yoga Swing to Stretch Your Spinal Column, Hips, and Surrounding Tissues

 

A Simple Spinal Mobility Routine

This is a simple spinal mobility routine that is effective for warming up all of the tissues in and around your spine. I would suggest following this or a similar routine before doing any other type of exercise to reduce risk of sprains and strains throughout the back. Read more about A Simple Spinal Mobility Routine

 

Lat and Hamstring Stretch Using Stall Bars

Begin with your heels on the ground and the balls of your feet against the lowest rung of your stall bars, or if you don't have stall bars but have a secure object to anchor your hands to, you can have the balls of your feet pressed up against the wall with your heels on the ground. Read more about Lat and Hamstring Stretch Using Stall Bars

 

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