If you're dealing with back pain, avoiding all spinal movement in your rehab won't help in the long run (unless you want a back that doesn’t hurt only when it doesn’t move! 😜). Try my spinal mobility exercises for a more effective solution. I toss these 4 exercises into my daily warm-ups.
These exercises address the 4 elements of back mobility: spinal flexion, extension, rotation and lateral flexion.
1. Pilates Roll-Down/Up: 3-5 reps. Scale with an 8lb dumbbell
2. Cat Cow: 6 solid reps, then go rogue!
3. Seated T-Spine Rotations: 6-8 reps per side
4. Standing Side Tilts: 3-5 reps per side
2. Cat Cow: 6 solid reps, then go rogue!
3. Seated T-Spine Rotations: 6-8 reps per side
4. Standing Side Tilts: 3-5 reps per side
Advice:
⚠️Stay within pain-free ranges and don’t try to force yourself into a new dimension in order to copy my ROM (Range Of Motion). My ROM was not a lot when I first started, and that’s ok! We all start somewhere. As I like to say, "Rome wasn’t build in a day, and neither is your ROM”.
⚠️ No garbage movements! Move slowly with control. I luxuriate in the end ranges for a few seconds to really benefit.
⚠️ Maintain nasal breathing.
⚠️ You can do these exercises daily and you should for the sake of your spine health!
⚠️You cannot build mobility on an imbalanced body. What does this mean? It means you can’t outstretch faulty movement patterns… just like how you cannot out-exercise a bad diet. So how do you improve your mobility? By first improving your structure and stability.
👉🏻If you are serious about correcting muscle imbalances that cause pain and tightness - click the link to learn about my Strength Academy membership. This is a comprehensive mentorship program for people who want to build their body’s structure, stability and mobility!
