Spinal mobility – standing

by | Apr 8, 2022 | Exercises, Lower body, Upper back | 0 comments

This is a great series of movements that take your spine through a series of small movements that exaggerate the spinal movements we need for easy walking.  There are two sections.

Equipment

None needed.

Motion 1: Bending forwards

 

Steps

  1. Stand upright and take a step forward with one foot.  In the image I’ve stepped forward with my right foot.
  2. Bend the knee of the front leg.
  3. With the opposite hand (the left in the picture) reach forward to the outside of the bent knee (see sequence of photos below) reaching as far as is comfortable
  4. At this end range “bounce” three to five times, this is reaching a little bit further and recoiling back without coming all the way up to standing.
  5. Come up a little bit so that the hand is reaching behind the mid thigh.  “Bounce” three to five times here.
  6. Come up a bit so that the hand is reaching behind the buttocks (As if you’re reaching to the back pocket of your jeans).  “Bounce” three to five times here.
  7. Come up a bit so that the hand is reaching to the back of the opposite side of your waist. “Bounce” three to five times here.
  8. Switch your legs over so the one is in front and repeat steps 3-7 in the other direction, with the other hand doing the reaching.
  9. After you’ve completed the second side, keep your feet where they are and move on to Motion 2 below.

 

Things to think about
  • It is not how far you get, but the direction of movement.
  • This shouldn’t cause additional pain.
  • The back foot wants to stay stable on the ground throughout.
  • If you’re losing your balance pause between each area of movement.

Motion 2: Reaching up.

  1. Keeping the feet where they are after completing both sides of Motion 1.  In the picture, my left foot is forward.
  2. The same arm as the leg is now the one doing the movements.
  3. Bring the same arm as the front leg up to shoulder height, forearm parallel to the floor.
  4. Look at your hand as you take the elbow behind you (as if you were sliding it along a shelf)
  5. “Bounce” at the end point three to five times.
  6. Lift the hand up towards the ceiling, taking the elbow up a bit.
  7. Take the elbow and arm behind you keeping your eyes looking at the hand.  “Bounce” at the end range  three to fives tiems.
  8. Take the arm up higher and bounce again, repeating until the arm is as high as it can comfortably go.  Ideally this will be straight up by your ears, but don’t force it.
Things to think about
  • It is not how far you get, but the direction of movement.
  • This shouldn’t cause additional pain.
  • You may  feel a “Stretch” at the front of the hip of the back leg.
  • The both feet want to stay stable on the ground throughout.
  • If you’re losing your balance pause between each area of movement.

Video

This little video is me taking you through the movements described above. 

To see this full screen, click on the four arrows on the bottom right of the video.

 

These movements should not cause additional pain or discomfort, or cause new pain.  If they do then please stop and get some advice on what is happening to your body.

 

Thanks for reading this my lovely Interonauts.

Tim