Spine Mobilization Exercises

Like a strong core, spinal mobility increases athletic and physical performance and reduces the risk of injury. Poor posture, sitting in front of a computer all day, and sports such as cycling and running can cause spinal immobility that can lead to a chain of neuromuscular imbalances. Strong abdominals combined with a flexible spine is analogous to a strong tree that bends in the wind without breaking.

Supine Spine Twist

The supine spine twist is a Pilates mat exercise that strengthens the oblique abdominal muscles while improving the spine's rotational mobility. Lie on your back with your arms out to the sides in a "T" position, palms face-up. Put your legs in tabletop position with your calves parallel to the floor and 90-degree angles at your knees and hips. Draw your lower spine into the mat, tilting your pelvis slightly. Exhale. Inhale and rotate your spine by moving your pelvis and knees together as a single unit to one side as far as you can while keeping your shoulders stable on the floor. Keep your knees pressed together. Exhale and bring your legs and pelvis back to the starting position. Inhale and repeat the movement on the other side.

Roll-Up

The roll-up is another basic Pilates mat exercise that works the abdominal muscles while developing spinal mobility and stability. Lie on your back with your arms shoulder-width apart and extended overhead, palms facing in. Keep your legs together and point your toes. Exhale. Inhale, drawing your abdominals in while you bring your arms toward the ceiling. Lift your head and shoulders, and begin to peel your spine off the mat, vertebra by vertebra. Circle your arms forward as you lift your spine off the mat, ending with your shoulders over your hips, your abdominal muscles drawn back and your trunk in a C-curve. Imagine the curve of your trunk starting at your fingertips and extending through your toes. Exhale. Inhale, drawing your navel further toward your spine. Exhale to articulate each vertebra down onto the mat. As you lower your shoulders and head, take your arms back overhead.

Cat-Cow Stretch

The cat-cow stretch is a yoga exercise that focuses on spine mobilization. Position yourself on your hands and knees, with your back in tabletop position. There should be 90-degree angles at your shoulders, hips and knees, which means that your hands are directly under your shoulders and your knees are directly under your hips. Start with a neutral spine, keeping your abdominal muscles drawn in to protect your lower back. Inhale, rounding your spine toward the ceiling as you drop your head and tuck your tailbone. Exhale and return to a neutral position. Inhale, arching your back and dropping your spine toward the floor as you lift your tailbone toward the ceiling. Keep your gaze straight ahead in the arched position. Exhale and return to neutral. Alternate between the two poses. If you have joint problems, place a rolled-up towel underneath your knees.