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Spinal Mobility Exercises

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

 

5 Stretches for Back Pain and Stiffness

A healthy back requires a mobile spine that is able to freely move in multiple directions, with flexion, extension, rotation, and lateral flexion being the major directions of normal range of motion.

Regular practice of the exercises in this video will promote healthy range of motion of your spine, as well as healthy tone of the soft tissues (ligaments, fascia, muscles, and tendons) that surround your spine. Read more about 5 Stretches for Back Pain and Stiffness

 

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