4 Spine Mobility Exercises

4 Spine Mobility Exercises
If you're dealing with back pain, avoiding all spinal movement in your rehab won't help in the long run (unless you want a back that doesn’t hurt only when it doesn’t move! 😜). Try my spinal mobility exercises for a more effective solution. I toss these 4 exercises into my daily warm-ups.


These exercises address the 4 elements of back mobility: spinal flexion, extension, rotation and lateral flexion.
1. Pilates Roll-Down/Up: 3-5 reps. Scale with an 8lb dumbbell
2. Cat Cow: 6 solid reps, then go rogue!
3. Seated T-Spine Rotations: 6-8 reps per side
4. Standing Side Tilts: 3-5 reps per side



⚠️Stay within pain-free ranges and don’t try to force yourself into a new dimension in order to copy my ROM (Range Of Motion). My ROM was not a lot when I first started, and that’s ok! We all start somewhere. As I like to say, "Rome wasn’t build in a day, and neither is your ROM”.
⚠️ No garbage movements! Move slowly with control. I luxuriate in the end ranges for a few seconds to really benefit.
⚠️ Maintain nasal breathing.
⚠️ You can do these exercises daily and you should for the sake of your spine health!


⚠️You cannot build mobility on an imbalanced body. What does this mean? It means you can’t outstretch faulty movement patterns… just like how you cannot out-exercise a bad diet. So how do you improve your mobility? By first improving your structure and stability.


👉🏻If you are serious about correcting muscle imbalances that cause pain and tightness - click the link to learn about my Strength Academy membership. This is a comprehensive mentorship program for people who want to build their body’s structure, stability and mobility!
Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!

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