Here are my top 3 spinal mobility exercises to try. Hopefully helping you stay flexible, pain and stiffness free.
These exercises shouldn’t cause any pain. If you do experience a problem, stop the exercise and consult your Osteopath, or other medical practitioner. If you have an existing complaint. It would be wise to consult the person who is caring for you, to check the exercises are appropriate for you at the moment.
SPINE CURL EXERCISE
Start this exercise laying on your back on the floor with your knees bent. First tuck the pelvis under, in this position this is effectively pushing the small of your back into the floor. From here think about raising your spine off the floor one vertebra at a time. Go up to shoulder blade level, then return by replacing one vertebra at a time back to the floor. Until you return to the start position. Repeat 5 times in total.
Start this exercise laying on your back with your knees bent. Try and keep your shoulder blades on the floor throughout this exercise. Keep your knees and ankles “glued” together and allow your knees to drop down to one side. Go as far as you can with your shoulder blades in contact with the floor, and slowly return and drop both knees to the other side. Then return and repeat 5 times on each side.
If you find this easy (and you’re sure you’re doing it properly). Raise your legs up so your knees are bent at 90 degrees and thighs are parallel with the floor. Repeat the exercise as described above. You should feel your core muscles working harder.
UPPER BACK EXTENSION
As long as your knees feel comfortable, rest on your knees with your head and forearms ahead of you on the floor. The object of the exercise to to put an arching movement through your upper back. Raise yourself up gently to create this movement. Your neck and lower back should remain straight. Lower back to the start position, and repeat 5 times in total.