Does your spine ever feel a bit stiff or achy first thing in the morning or do you find yourself having a tougher time bending or twisting in various parts of your back. Maybe you would just like to get some more movement in a break or before you workout. If so, give this one a go…

This weeks mobility flow is all about the spine. Often times getting more movement and flow through the spine helps many other areas of the body (spine included, of course) feel and perform so much better. This can then help improve things like your favorite hobby or just day to day living with better freedom of movement. Give it a watch below…

Your spine is the center pillar of your body, providing support, stability, and flexibility that allows you to move and perform daily activities. Maintaining good spine mobility is essential for overall health and well-being, as it can mitigate injuries, reduce pain, and improve your overall quality of life. In this article, we briefly explore the significance of spine mobility and give you with a simple and sweet spine mobility flow that you can use as a warm up, throughout the day as a movement snack, or as a recovery training tool to address specific areas of your spine that need attention or better mind-body connection.

If you’re interested in a core workout that also prioritizes movement of the spine rather than restriction, check this one out we put out a few weeks back that also adds in some cardio.

1. A mobile spine is a happier and healthier one:

A flexible and mobile spine can adapt to different movements and activities, reducing the risk of strain or injury; but also set you up to better be able to perform various tasks to begin with. When your spine lacks mobility, it can force other parts of your body to compensate.

2. Enhances Posture

“Perfect Posture” is a myth but also something we are constantly told starting from our parents telling us to sit up straighter as a child. We often criticize our own posture as we get older with thoughts like, “I just need to have better posture at work so that my back doesn’t hurt”. It is true that holding certain postures for too long can result in restricted movement, imbalances, back pain, and even digestive and respiratory problems, but I’d like to change the narrative a bit. Just like any part of our body, the spine does not like to stay stagnant. You just need to move it more and CHANGE POSITION as well.  It likes to move and explore different positions to help disperse the constant load we put on it day after day and keep things mobile and flowing.

3. Supports “Functional” Movement

Spine mobility is essential for functional movements like bending, twisting, and reaching. Whether you’re playing sports, lifting objects, or simply reaching for something on a high shelf, a flexible spine is crucial for ease of movement.

4. Can Help Alleviate Back Pain

Many people suffer from back pain due to sedentary lifestyles or overuse of the same patterns. Incorporating spine mobility exercises into your routine can help alleviate existing back pain and mitigate future discomfort both immediately like after a flow piece such as this and long term when you stay moving regularly through the day.

5. Improves Overall Well-being

A mobile spine can help keep all the important contents of the body (like tissues and organs) it supplies with nervous input thus better circulation and flow. A healthy mobile spine just keeps the rest of you healthier and feeling better overall.

Here is the Spine Flow:

Spine Mobility Flow

Before attempting these spine movements, remember that everyone’s body is unique. Focus on using this flow as a guide and adapt it to your specific needs and limitations. The goal is to identify areas of your spine that need more attention and gradually improve mobility over time.

1. Childs Pose to Seal Stretch

• Start in a relaxed child’s pose

• Slowly shift your weight forward into your hands as you begin to tuck your hips under you

• Think one vertebra at a time as you peel out of child’s pose and into a cat stretch

• As you roll from the lumbar region to the cervical region of your spine be sure to move as slow as you’d like to really feel each area stretch and press up into the ceiling

• Squeeze your glutes as you unravel into a seal stretch, this will help keep your low back from feeling too much pressure

• Lift your chest up towards the ceiling as you extend your back into an arch shape

• Relax the head back down and push with your arms through the floor to sit back into the starting child pose position.

• Repeat 3-5x

  2.      Half Kneeling Side Bend Rotations

• In a half kneeling position, put your hand on the ground as a kickstand on the same side as the knee that is on the floor

• Make an arch with your other arm and slowly rotate your torso towards the ground

• Maintaining the arch, slowly rotate up towards the ceiling, thinking about keeping your chest up towards the sky

• Repeat 3-5x per side

  3.      Seated Side Bends

• Similar to the previous movement, start by having a seat on the ground, or put a cushion under your butt to help ease any tension in the front of the hips

• Reach out to one side and lean into the kickstand arm as the other arm reaches over head

• Alternate from one side to the other, aiming to reach a little further each pass

• Repeat 3-5x

  4.      Seated Spine Rotations

• Rotate from one side to the other

• Start with a comfortable rotation and gradually reach a little further on each pass

• Alternate from one side to the other

• Repeat 3-5x per side

  5.      Lumbar Flexion and Extension

• Hold one side in a comfortable rotation

• Think about tucking your pelvis underneath you, one vertebra at a time

• Hold for a few seconds

• Think about sticking your butt out or think about a string attached to your belly button and its being pulled forward

• Repeat this movement 3-5x per side

  A healthy spine can make life better. Remember to listen to your body and adapt the movements to your individual needs. With consistency and patience, you can unlock the full potential of your spine and enjoy a more active and pain-free lifestyle.

Remember, the goal is to just get up and get some extra movement to your spine and change posture if you’ve been in on for too long. You can also add this in to the beginning of a workout or perhaps as a standalone on a day off after a walk or hike.

If you missed our last movement flow piece with a video with a focus on knees, check that out here.

Interested in having some expert hands to help you with any current or ongoing issues? Book your first appointment with a 15% discount here using code MT15.

As always, we will be back again soon with more DIY mobility and massage, but if you have a specific issue or area you would like to see us cover in one of these, let us know.