Spine mobility refers to the ability to maneuver your spine through its complete range of motion. This ability is essential for everyday tasks like reaching for items on high shelves and participating in high-level athletic activities such as swimming or golfing.
The following six exercises are designed to improve the range of motion in the cervical, thoracic, and lumbar spine. Each movement can be performed 10-20 times either before or after a workout.
Stand facing the wall with your palms and forearms pressed against it. Ensure your elbows are positioned at a 90-degree angle. Slowly begin to rotate your head from left to right, directing your gaze over each shoulder until you feel a stretch. Let your hips move with your head to increase the level of stretch.
Stand up tall with your feet hip-width apart, look straight ahead and keep a neutral spine. Slowly tip your head to the right side, lowering your ear toward your right shoulder until you feel a stretch. Begin to roll your head forward, lowering your chin to your chest, and then continue to roll your head towards your left shoulder, then back, tilting your chin towards the sky.
Begin in a half-kneeling position, stabilizing your left leg against the wall while maintaining a straight spine. Interlock your fingers behind the top of your neck, ensuring that your elbows point outwards. Gradually rotate your left elbow backwards along the wall until you are facing it. Once you feel a stretch, proceed to rotate the elbow up and forward along the wall until you are looking directly away from it, allowing your head and neck to follow. Switch sides and repeat.
Attach one end of a resistance band to a sturdy object. Get into a quadruped position, aligning your knees directly under your hips and placing your hands directly under your shoulders. Grab the opposite end of the exercise band with your left arm and slowly rotate your spine, directing your gaze over your left shoulder. Once you feel a stretch, rotate your spine back down until your arm reaches underneath your right shoulder, facing the opposite direction. Switch sides and repeat.
Lie facedown on a mat or soft surface, fully extending your legs behind you and stretching your arms out to each side. Keep your face slightly off the floor or use a towel for padding at your forehead. Gently place your palms on the floor and raise your right leg, bending your knee to form a 90-degree angle. Extend your right foot across your left leg, aiming to touch the ground beside your left leg with your right toes, until you feel a stretch. Switch sides and repeat.
Begin in a quadruped position, with your knees directly under your hips and your hands directly under your shoulders. Start to push your chest forward, allowing your belly to sink, while simultaneously lifting your head and relaxing your shoulders away from your ears. You should end looking towards the ceiling while feeling a stretch through your back. Then gradually round your spine by tucking your tailbone, drawing your pubic bone forward, and releasing your head towards the floor.
Spine mobility exercises are important for ensuring full range of motion and comfort in our day-to-day lives, as well as during exercise and sports. They also offer significant benefits for individuals undergoing spine rehabilitation after injury or surgery. By incorporating targeted mobility exercises into your daily routine, you can preserve your range of motion and alleviate tightness or discomfort in your spine.
If you are looking to improve your mobility, pain, or stiffness in your spine, reach out to MAVEN for professional assistance. Our team of skilled physical therapists specializes in spine mobility and can design a treatment plan that caters to your individual requirements. Contact us today to schedule an appointment.
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