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Spinal Mobility Exercises

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

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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

 

Lumbar Mobility Exercise

This is a highly effective mobility exercise to improve rotation through the lumbar and lower thoracic spinal regions.

Begin face down on a comfortable surface. Raise your right leg behind you and try to touch the ground to your left with your right foot - you can use your arms for balance and support as you do this. Repeat with your left foot, then alternate for several repetitions. Read more about Lumbar Mobility Exercise

 

Unilateral Modified Bridge to Improve Spinal Extension

This is an excellent exercise for improving extension through the spine. Insufficient extension is a common root issue for those who experience chronic back stiffness and recurrent pulls throughout the back.

Start on your back with your knees bent and your feet flat on the ground. Read more about Unilateral Modified Bridge to Improve Spinal Extension

 

Around the World

Often used in gymnastics, Around the World is an effective way of improving spinal mobility and hamstring flexibility.

Each time you bend down to your side or straight forward, when you reach the end of your natural range, gently bounce two or three times to induce a little more downward movement. Read more about Around the World

 

Mobility Exercise Progressions for the Spine

Day 2: Mobility of the Spine and Core Strength

Cow-Cat:

Spinal Skipping Rope:

Rocking Cobra:

Unilateral Modified Bridge: Read more about Mobility Exercise Progressions for the Spine

 

An Effective Stretch for Back and Shoulder Stiffness

This is a highly effective stretch for improving extension through your thoracic spinal region and flexion of your shoulder joints.

To execute this stretch, you'll need a large exercise ball and an object that is heavy enough to allow you to anchor your weight with your hands.

If you don't have an exercise ball, you can create a similar stretch using an ottoman or even a pile of dense blankets or towels. Read more about An Effective Stretch for Back and Shoulder Stiffness

 

Rocking Cobra for Back and Shoulder Stiffness

Alternating between Cobra pose and a kneeling tuck is an excellent way to improve mobility through your spine and shoulders.

When in Cobra pose, squeeze your buttocks and quads to keep your core strong, and focus on keeping your shoulders down and your shoulder blades squeezed toward one another. Cobra pose is highly effective for improving extension through the thoracic region of your spinal column. Read more about Rocking Cobra for Back and Shoulder Stiffness

 

To Overcome Chronic Back Issues, Improve Strength and Mobility of Your Spine and Surrounding Tissues

When looking to overcome chronic back pain and stiffness, it's essential that you improve strength and mobility of your spine and surrounding tissues. If you aren't already doing so, you might try alternating between core strengthening work and spinal mobility work. This video demonstrates examples of how to alternate between strengthening and improving mobility of your spine and surrounding tissues. Read more about To Overcome Chronic Back Issues, Improve Strength and Mobility of Your Spine and Surrounding Tissues

 

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