Spinal Mobility Routine Part 2

Here's another quick spinal mobility routine to add to your daily exercise plans. You could perform a different one each day to keep things interesting. We'll post a third set of spinal mobility exercises tomorrow so you have plenty to choose from.

Exercises:

• Thoracic Extension with a roller

Start with the roller at the bottom of your thoracic spine and work up. Gently rock your pelvis forwards and backwards to help mobilise the vertebrae.

• Kneeling side bend

Kneeling instead of standing helps to keep your hips and pelvis more fixed which allows you to get a better stretch in the QL’s and obliques etc

• Ball Supine - mid back and abs

Again gently roll forwards and backwards to target different areas of the mid back and abs

• Cats & Camels

Co-ordinate the movement around your breathing, not your breathing around the movement. Breathe in and extend the spine (arch your back), breathe out and flex your spine (round your back)

• Golfers Side Slide

Make sure your toes are pointing inward and hips are internally rotated. Tuck your tail under. Slide and bend