Daily Exercise for Spinal Mobility

27th March 2017

Your spine consists of 33 individual vertebrae which are separated by intervertebral discs and held together by inelastic ligaments. Often, because of poor posture or a sedentary lifestyle, the spine can lose some of its mobility which can lead to back pain and loss of function. Perform these exercises on a daily basis to maintain the mobility of your spine.

Standing Twists
To mobilize your spine, stand with your feet hip-width apart, legs slightly bent and your arms hanging down by your sides. Keep your arms loose and relaxed and turn your upper body to the left, allowing your arms to swing around to the left side of your body. Reverse direction turn your body to the right allowing your arms to swing the other way. Try to rotate slightly further each time and allowing the gentle swinging action of your arms to help take you further into the twist. Repeat until you have completed 10 repetitions on each side.

Hump and Hollow
Kneel on all fours with your hands directly beneath your shoulders and your knees beneath your hips. Breathe in and lift your back up towards the ceiling to form a hump. Slowly exhale and allow your abdomen to descend towards the floor to form a hollow. Continue alternating between humps and hollows in time with your breathing and complete 10 repetitions in total. This exercise can also be performed in a standing position by slightly bending your knees and leaning forwards with your hands braced on your lower thighs.

Quadruped Side Bends
Kneeling on all fours, slowly walk your hands around to the left side of your body, bending your spine to the side and trying to look behind you. Hold the furthest position you can comfortable achieve for two to three seconds before walking your hands around to the other side. Continue walking from one side to the other until you have performed five repetitions per side.

Spinal Rolls
Lie on your back on a soft exercise mat. Slowly pull your knees into your chest. Maintaining this tucked position, roll up onto your butt. Immediately roll backwards and up onto your upper back/shoulders. Continue rolling back and forth until you have completed 10 repetitions.

Stability Ball Circles
Sit upright on a stability ball with your feet flat on the floor and your hands by your sides. Keep your body upright. Try to draw a anti-clockwise circle with your pelvis by pushing your hips to the left so that your weight is on your right butt cheek, pushing your hips backwards and leaning forwards slightly, pushing your hips to the right and shifting your weight onto your left butt cheek and finally pushing your hips forwards, tipping your pelvis slightly under. Immediately make a clock-wise circle by rotating your pelvis in the opposite direction. Continue until you have made five circles each way    

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