As a physiotherapist I am always trying to find simple and quick ways to incorporate exercises into my client’s day. I find majority of us sit far too long in our day which tends to cause joint and muscle stiffness and discomfort. I am a believer in yoga and have been practicing for many years as it promotes mobility, posture and body awareness.
I have put together 4 exercises that specifically target the spine and promote mobility. These exercises can be performed at any age, my only rule is to not push into pain.
Flexion: Child’s pose
- Begin on all fours.
- Send your hips back while reaching your arms overhead. Hold the position for 20 seconds.
- Begin lying on your belly, with toes pointed and legs straight.
- Place your hands next to your chest on the floor. Push your hands into the floor and lift your chest off the floor, straightening your elbows. Keep your pubic bone on the floor. Hold for 10 seconds
Rotation: Seated trunk rotation
- Begin sitting upright in an armless chair with your feet resting flat on the floor.
- Take a deep breath in and slowly twist your body to one side as you reach for the back of the chair and look behind you. Hold the stretch for 5 seconds and repeat on the opposite side.
Sidebend: Standing Side bend
- Begin in a standing upright position. Raise one arm overhead and rest the other hand on your hip.
- Slowly lean toward the opposite side of your raised arm until you feel a stretch and hold for 10 seconds. Repeat on the opposite side.
If you have questions about spine mobility and whether these exercises are safe for you, reach out to your physiotherapist and they will happily guide you along.
By Olivia Martins
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