Mobility Flow for a Stiff Back

Mobility Flow for a Stiff Back

Do you suffer from a stiff back upon waking or after extended physical activity? Try this quick, easy-to-follow mobility flow to loosen things up and alleviate some of those aches and pains that are affecting your ability to be at your best every day. This flow is a great addition to your morning routine or as part of a warm-up before activities that can cause your back to ache. All you need is some floor space and maybe a mat for additional comfort.

Cat Cow Stretches - Start on your hands and knees, hands should be shoulder width apart and directly under your shoulder and your knees should be directly under the hips. Inhale deeply as you round your upper back, exhale as you arch your back, lifting your head to the ceiling. Repeat for 10 reps.

Quadruped T-spine Rotations - Maintaining your position on your hand and knees, bend one arm, reaching that hand behind your ear. Begin to rotate, leading with the eyes, head and shoulder as far as possible down toward the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both directions and keep the lumbar, thoracic and cervical aligned during rotation. Do 10 on each side.

Half-kneeling Hip Flexor Stretch - From a half-kneeling position, tuck your waistband back and tuck your tailbone under your hips. Brace your core and maintain a well aligned spine. Squeeze your glutes and drive your lead knee straight over your toes, keeping your heel on the ground.

Half-kneeling Hip Flexor with Isometric T-spine Stretch - Remaining in the half-kneeling position, place the hand of the down knee on the floor in front of you and rotate towards the opposite knee reaching your arm towards the ceiling, like a sideways T. Repeat on the other side, hold each side for 30–45 seconds.

Rotating Child's Pose - Start on all fours and sit back driving your butt towards your heels. Then bring your chest towards the mat while extending the arms out in front of you. Walk them to the right, then straight out to the middle and then to the left. Hold each position for 30 seconds.

Child's Pose with a Reachthrough (Thread the Needle) - In child’s pose, lift your butt off your heels, so your hips are higher in the air. Take your right arm and reach it across underneath your chest with your palm facing up, using your left arm for balance if needed. Repeat on the other side. Hold each side for 30 seconds.

If you experience any joint pain or discomfort with any of these movements, please discontinue and consult your trainer or doctor.