Global Spinal Mobility
Spinal mobility in every plane: flexion, extension, side bending and rotation.
How to play
- Cat-cow on all fours, 10 reps.
- Thoracic rotations on all fours with a hand behind the head.
- Standing side bends with the arm overhead.
- Roll down through the spine and roll back up one vertebra at a time.
Rules
- Slow movements.
- No pain.
Variations
Easier
Reduced range.
Standard
Four exercises.
Harder
Add a glute bridge that articulates through the spine.
Adaptations
- Lower-back problems: avoid full extension.
- Limited mobility: seated version.
Learning goals
- Improve spinal mobility.
- Prevent back discomfort.
PatioLab has "Global Spinal Mobility" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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