Spinal Mobility 101: Exercises for a Healthy and Happy Back
Spinal mobility refers to the ability of the spine to move freely and easily in all directions. It is an important aspect of overall physical health. It is particularly important for athletes and individuals who engage in activities that require a lot of movement, such as dancers and gymnasts.
There are several factors that can affect spinal mobility, including age, injury, and poor posture. As we age, the spine naturally becomes less flexible, which can lead to stiffness and discomfort. Considering the impact of these factors on spinal health, it is essential to explore effective strategies and exercises that can help improve mobility and alleviate pain.
The spine, consisting of vertebrae, discs, and associated ligaments, is a complex structure that provides stability while allowing for controlled movement. Regularly practicing exercises and techniques that promote spinal mobility can enhance the flexibility of the spine, enabling athletes to perform a wide range of movements with greater ease and efficiency.
Spinal mobility not only enhances athletic performance but also contributes to overall physical health. A mobile spine promotes proper alignment and posture, reducing strain on other areas of the body, such as the hips, knees, and shoulders.
By distributing forces evenly throughout the body, a mobile spine helps prevent excessive stress and overuse injuries that can arise from repetitive movements.
Anatomy of the Spine
Your spine comprises 24 vertebrae (7 cervical, 12 thoracics, and 5 lumbar). All 24 vertebrae must contribute to moving the spine as a whole to maintain proper function and alignment. If a segment becomes tight, the remaining vertebrae work harder under strain. And as a result, you get back pain and stiffness.
A fully functional spine should be able to bend, extend, and rotate with little to no trouble. Most adults struggle, in particular, with their thoracic mobility. Your thoracic spine includes the vertebrae with ribs attached, which have a greater capacity for flexion, extension, and rotation than your cervical and lumbar.
People struggle with chronic back pain because of their poor exercise habits and sedentary lifestyles. An easy fix is to strengthen and mobilize the muscles around your spine. Make sure to include exercises that improve spinal flexion, extension, and rotation so that you can maintain the natural curvature of your spine.
Primary Functions of the Spine
One of the primary functions of the spine is to provide support and maintain an upright posture. The human spine is composed of a series of vertebrae stacked on top of each other, and it is designed to distribute the weight of the body in a balanced manner. When viewed from the side, the spine forms natural S-shaped curves consisting of the cervical, thoracic, lumbar, and sacral regions.
These curves play a crucial role in maintaining balance and stability while standing, walking, or engaging in various activities. The cervical curve, located in the neck region, helps support the head and allows for its range of motion.
The thoracic curve in the upper back region helps protect the vital organs and provides stability for the rib cage. The lumbar curve in the lower back region bears a significant portion of the body's weight and facilitates movements such as bending and lifting.
Lastly, the sacral curve connects the spine to the pelvis and helps distribute weight between the upper and lower body.
Fortunately, there are several ways to improve spinal mobility. Regular exercise focusing on stretching and strengthening the muscles supporting the spine can help increase flexibility and reduce stiffness. Here are a few exercises to help you improve the health and longevity of your spine:
Exercise #1: Standing Back Bend
Recommended Volume: 5-10 reps
Exercise Instructions:
Stand with your feet hip-width apart and tuck your tailbone and reach your arms overhead. Lengthen your body as much as possible to maintain total-body tension.
Press your hips forward as you reach your arms backward as far as possible. You should feel a stretch in your hip flexors and abdomen as well.
Arch through your entire spine to keep the pressure off your lower back. Use your hips to pull your body into an upright position and repeat.
Muscles Targeted: Shoulders, hips, upper back, lower back.
Exercise #2: Cat-Cow
Recommended Volume: 5-10 reps
Exercise Instructions:
Start in a quadruped position by placing your hands directly underneath your shoulders and knees underneath your hips. Take a deep breath in and then exhale.
As you inhale, arch your back and lift your head and tailbone towards the ceiling, creating a "cow" shape.
As you exhale, round your spine and tuck your chin towards your chest, creating a "cat" shape. Repeat this movement for 5-10 breaths.
Muscles Targeted: Shoulders, upper back, and spine.
Exercise #3: Seal Rock
Recommended Volume: 5-10 reps
Exercise Instructions:
Start in a cat stretch with your hips back towards your heels.
Round your spine forward until your hips extend toward the ground. Press down into your arms to open your chest and neck upward.
Hold this stretch for 1-2 seconds, then return to the cat stretch. Repeat as smoothly as possible.
Muscles Targeted: Shoulders, hips, upper back, and lower back.
Exercise #4: Quadruped Thoracic Rotation
Recommended Volume: 5-10 reps
Exercise Instructions:
From a kneeling position, place both arms in front of you and press your arms straight.
Lift your hand towards your ear and pull your elbow to the side. Rotate your torso to lower your elbow to the ground, then rotate back into extension.
Focus on rotating through your thoracic spine, keeping your hips stable and your elbow open to the side.
Muscles Targeted: Thoracic spine and obliques.
Exercise #5: Kneeling Thoracic Rotation
Recommended Volume: 5-10 reps
Exercise Instructions:
Start in a kneeling position with your right foot forward and straighten your spine to vertically stack over your hips.
Raise your arms forward so that your hands are at shoulder height. Extend your left arm forward and overhead until your thoracic spine opens to the side.
Stretch your right arm as far as possible, then return to the starting position. Perform on both sides.
Muscles Targeted: Hips, thoracic spine, upper back, and arms.
Putting It All Together:
Directions: Perform 2-3 sets of the following spinal mobility exercises, focusing on mindful movement and body awareness. Rest for 1-1.5 minutes between exercises.
Standing Back Bend: 2-3 sets of 5-10 reps
Cat-Cow: 2-3 sets of 5-10 reps
Seal Rock: 2-3 sets of 5-10 reps
Quadruped Thoracic Rotation: 2-3 sets of 5-10 reps
Kneeling Thoracic Rotation: 2-3 sets of 5-10 reps seconds.
