Enough cannot be said about the importance of spine mobility. When you think about it, your spine connects the upper and lower part of your body. It is central to strong movements in both your upper and lower body. If your spine is not performing optimally, the rest of your body cannot perform optimally.
Ready to reset and refresh? It’s time to Reach new lengths with these three unique spine mobility exercises.
Roll Ups
Core strength, hamstring mobility, and spine mobility - Roll Ups do it all!
This exercise demonstrated by COAST Kinesiologist Megan Redpath, engages your core as you roll up from laying on your back and then back down. The rolling motion brings movement and articulation into the spine, while also lengthening the hamstrings as you keep your legs extended throughout the entire movement.
To do this exercise correctly, follow your hands with your eyes and avoid using momentum and keep your toes pointed and ankles together.
Pro tip: If you are having difficulty rolling up, put a tea towel behind the small of your back for more elevation.
Weighted Jefferson Roll Down
Stand tall with your feet hip width apart and weights in each hand held against your thighs.
Tuck your chin to chest as you slowly roll forward, vertebrae by vertebrae.
Once you have reached the bottom of your range, reverse the movement by slowly rolling back up.
The added weight adds strength as well as the ability to go deeper into the stretch.
Thoracic Extension
This thoracic extension exercise, demonstrated by COAST x Revive RMT Karson Rosser, helps to create mobility in the spine which is essential for not only athletic performance, but also to prevent injuries and reduce back pain.
Don’t forget to work within your range of motion. If this movement is too advanced, just hold in the extended position.
Start by standing about two feet away from a wall, extend your arms overhead and place your hands on the wall
Pull your pelvis in and back to pull your spine flat (posterior pelvic tilt)
Then tilt your pelvis forward to create an arch in your lower back (anterior pelvic tilt) as you bring your chest towards the wall
Start close and then progress by moving further away
Focus on body awareness and do not lean into the wall
If you feel pinching in Shoulders, spread arms wider
Need some help? Our team is focused on exercise based prehab and rehab to improve movement and strength.
Click here to book your appointment with one of our practitioners today!