Three spinal mobilisations you can do daily without a therapist

We all need a little mobilising from time to time.  Mobilisation is one of those words that I think can sound a little scary.  It sounds like you would want someone else, a professional, to administer a mobilisation.  But there are in fact several excellent mobilisations that you can add to your warmup or morning routine.  Here are my top 3 spinal mobilisations:

 

For the neck and upper back

 Lewitt's CTJ neck mobilisation

Lewitt's CTJ neck mobilisation

Begin seated or standing as preferred.  Take the arms out to the sides just below shoulder height, bending them slightly and keep them as relaxed as you can.  Rotate one palm to the ground and the other up to face the ceiling.  Turn your head to look to the palm that is facing up.  Then switch the arms so your other palm is facing up and rotate the head to face the other palm.  Use the breathing to set the tempo, inhaling one way and exhaling the other.  I recommend doing 12-20 repetitions in total gradually increasing the range of the head as the neck opens up.  

 

 

For the mid and upper back

 Horizontal thoracic foam roller mobilisation

Horizontal thoracic foam roller mobilisation

 

Lie on a foam roller with your knees bent, feet on the ground and the butt just off the ground.  Interlace your fingers and place behind your head.  Roll from just above your shoulder blades to the mid part of your back.  Try to stay horizontal to the ground when rolling back and forth.  You may find certain areas are tighter than others so focus more on mobilising the tighter areas.  Roll for 1-2 minutes with an intensity of no more than 7/10. 

 

For the mid to lower back

 Swiss ball lower back rotational mobilisation

Swiss ball lower back rotational mobilisation

 

Start lying on your back and place your legs comfortably over a swiss ball as pictured above.  Gently rock the ball from side to side eliciting a gentle stretch in the low back.  You can do as many of these as you would like.  I often recommend 20-30 rocks in total progressively increasing your range as the back begins to open up.  

 

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