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
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
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:
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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:
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
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
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
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
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
Be who you are, not what you think others expect you to be. If there is something that you really wish to do later, do it now. In all that you do, be open to how you can make life better for others.