Four Simple Back Mobility Exercises

Reduced spinal mobility can have many consequences on the body’s biomechanics and overall function. These simple spinal mobility exercises may help loosen up those stiff joints and get you moving more. As usual, all exercises should be pain-free! If you experience any pain performing them you might need to book in to see one of our Bend + Mend Sydney CBD Physio’s

Cat StretchCat Stretch

Starting Position:

On all fours with hands under shoulders and knees under hips.

Movement:

  1. Round your spine upward to arch your back.
  2. Then rotate your pelvis forward and drop your lower back down to arch in the other direction
  3. Repeat 5-10 times keeping the movement in a painfree range.

Lat StretchChild’s Pose

Starting Position: 

Kneeling on floor with bottom resting on heels.

Movement:

  1. Drop your torso down onto your thighs and extend your arms on the floor above your head so that your forehead comes to rest on the floor.
  2. Hold for 30 seconds. Repeat twice.

Thread the needleThread The Needle

Starting Position:

On all fours with hands under shoulders and knees under hips.

Movement:

  1. Lift one arm towards the ceiling, allowing the upper torso to rotate towards the lifted arm.
  2. Then reach under and across the body, allowing the upper torso to rotate in the opposite direction.
  3. Repeat 10 times, alternating sides.

rotation stretchLumbar Rotation Stretch

Starting Position:

Lying on back

Movement:

  1. Bring one knee across your body, with knee and hip bent to approximately 90 degrees and the other leg is kept straight.
  2. Hold bent knee with the opposite side arm to hold position.
  3. Hold for 30 seconds. Repeat twice on both sides.

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