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Spinal Mobility Exercises

Unilateral Spinal Rotation Exercise to Improve Posture and Back Health

This is a simple spinal mobility exercise that you can use to improve and maintain good posture and back health.

Start on all fours. Extend one leg behind you and keep it relatively straight with the balls of that foot anchored on the ground. Read more about Unilateral Spinal Rotation Exercise to Improve Posture and Back Health

 

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

 

How to Gently Break Up Adhesions in a Frozen Shoulder

The definitive cause of frozen shoulder, also called adhesive capsulitis, is unknown. Some believe it is a self protective mechanism to prevent damaged tendons from becoming further damaged. Others point to an autoimmune mechanism that creates inflammation. Read more about How to Gently Break Up Adhesions in a Frozen Shoulder

 

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

 

Daily Wake-Up For Your Spine and Shoulders

With an exercise ball and a towel or exercise band, you can do both of the simple mobility exercises shown in this video as a daily wake-up for your spine and shoulders.

When rolling back on the ball to encourage extension of the spine, aim to roll back to a point where your legs are fully straight and extended at the knees with your feet remaining on the ground. Read more about Daily Wake-Up For Your Spine and Shoulders

 

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.

For more related mobility exercises, please visit and subscribe to our YouTube video library here:

https://youtube.com/drbenkim Read more about Mobility Exercises that Help Prevent Osteoporosis and Improve Posture

 

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

 

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