Spinal Mobility Work You Can’t Ignore

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We all know the importance of self-love and self-care by showing some love to our bodies! And while chocolate is a solid choice (let’s be real), how about showing your spine a little love too? Yes, you read that right—spinal mobility is one of the best ways to keep your back happy and healthy. I mean, who wouldn’t want to feel more flexible, strong, and pain-free? Plus, you can do it in just 5-10 minutes a day. Not bad, right?

The name of the game with spinal mobility is movement variation—basically, giving your joints and tissues a chance to move in all directions to strengthen the areas that don’t get much love. Let’s dive into some spinal mobility exercises that will give your spine a good stretch, release tension, and make you feel like a million bucks!

1. Thoracic/Lumbar Extension for Spinal Mobility: Time to Reverse the Hunch 🙆‍♀️

If you’re like most of us, you probably spend a significant amount of time hunched over your desk, phone, or laptop. So, what better way to show your spine some love than by extending it in the opposite direction? We’re talking about giving that rounded back a little extension.

How to do it:

Option 1: Lie on your stomach (yes, really) with your arms at your sides or underneath your chest for support. Take a few deep breaths and let your body relax into the extension.
Option 2: On the floor or in a chair you can use a foam roller, back of a chair, or even a rolled-up towel as a fulcrum to gently arch your back. Cross your arms over your chest and slowly roll your upper body back, opening up your chest. It should feel like a gentle stretch through your spine as you extend and release. You can move down the length of your spine to target different areas.

Check out this example video to get a better feel for it: Thoracic Extension Video

2. Thoracic Controlled Articular Rotations (CARs): Fancy Name, Big Benefits 🤸‍♂️

Thoracic CARs are a fantastic way to move your mid-back in all directions (because your spine needs more than just side-to-side movement, right?). This exercise targets flexion, rotation, lateral flexion, and extension to improve joint mobility and help prevent stiffness.

How to do it:

Cross your arms over your chest and round your back forward.
Keeping your belly button facing forward, rotate your torso to one side as far as you can.
Side bend your torso toward your hip.
Extend your back and continue rotating to reach the opposite hip.
Move back to the starting position, rounding your back forward again.

Take it slow! You’re working on moving your spine one segment at a time. If you feel any discomfort, that’s your cue to back off and keep the movement pain-free.

For a clearer demonstration, watch this video: Thoracic CARs Video

3. Spinal Segmentation: Move Like a Wave 🌊

Spinal segmentation is as fun as it sounds! The goal is to move your spine one segment (vertebra) at a time, kind of like a wave rolling through your body. This is a great exercise for improving spinal control and flexibility—two things we could all use after a long day of sitting!

How to do it:

Start on your hands and knees with your spine rounded, pushing through the ground so you create a nice "hump" in your back.
Slowly look up toward the ceiling, and let your spine follow. Start with your neck, then slowly arch your upper back, mid-back, low back, and pelvis.
Now, reverse the process. Start from your pelvis, rounding each part of your spine until you’re back to that starting “hump” position.

Check out this spinal segmentation video for a detailed demo: Segmentation Video

Why Does Spinal Mobility Matter?

We’ve all heard the saying, “If you don’t use it, you lose it,” and it holds true for your joints. Your spine, especially, craves movement to maintain its ability to move as you age. Keeping your spine flexible and mobile will help prevent stiffness, pain, and other issues as you get older.

The good news is, you don’t have to dedicate hours to spinal mobility. Just a few minutes a day can pay huge dividends in the long run. Plus, these simple exercises can be done at home, and all you need is your body (and maybe a foam roller, if you’re feeling fancy).