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Spinal Mobility Exercises

How to Improve Your Posture and Counter Effects of Slouching

Posted by Dr. Ben Kim on May 23, 2019
Spinal Mobility Exercises

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

 

Improve Upper Spinal Rotation

Posted by Dr. Ben Kim on Nov 20, 2018
Spinal Mobility Exercises

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

 

A Simple Way to Improve Spinal Rotation

Posted by Dr. Ben Kim on Nov 15, 2018
Spinal Mobility Exercises

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

 

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

Posted by Dr. Ben Kim on Jan 09, 2018
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

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

 

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

Posted by Dr. Ben Kim on Aug 08, 2017
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

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

 

A Simple Spinal Mobility Routine

Posted by Dr. Ben Kim on Mar 03, 2017
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

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

 

Lat and Hamstring Stretch Using Stall Bars

Posted by Dr. Ben Kim on Jan 07, 2017
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

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

 

Lumbar Mobility Exercise

Posted by Dr. Ben Kim on Nov 14, 2016
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

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

 

Unilateral Modified Bridge to Improve Spinal Extension

Posted by Dr. Ben Kim on Oct 17, 2016
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

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

 

Around the World

Posted by Dr. Ben Kim on Sep 26, 2016
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

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

 

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