Recently updated on October 25th, 2022 at 11:33 am
Are you dealing with stiff spine and back pain?
As we grow old, our range of movement and flexibility becomes limited. This happens because our muscles and joints start to become rigid. Bad posture can contribute to this, and as an effect, will strain our shoulders.
Because we often slouch, the need to improve our posture is crucial to keep our body flexible. The good news is there are plenty of home exercises to limber up and avoid the stiffening of our shoulders. Exercise improves our spine mobilization to enhance our overhead range of motion.
As more people work remotely, we need to keep our health in good condition by doing these exercises. People who work on laptops or desktops tend to neglect their postures. Sedentary behavior can lead to chronic back pain and a stiff neck.
These are six exercises that can help you improve your spine mobility. Read what we have and learn more.
1. Bench T-Spine Exercise
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The key to improving our spine mobilization is to make dormant muscles work. Bench T-Spine exercise targets your lattisimus dorsi, the largest muscle at your back. The Bench T-Spine stretches your back muscles and improves your overhead mobility.
2. Thoracic Windmill
To improve your thoracic extension and rotation, do a thoracic spine windmill exercise. You start by lying on your side while your hips maintain a 90-degree flexed position. Using your top hand, make a large windmill motion and rotate it to your upper body.
3. Thoracic Extension and Roller Bar
This exercise is one of the drills that will help improve your thoracic extension. With the use of a bar and a roller on the floor, this exercise will improve the shape of your back.
Exercises like this help to improve the curve of your spine. You can learn more about intersegmental traction and how it helps your spine.
4. Standing Thoracic Rotation
Standing thoracic rotation enhances the mobility in your hips. You start in a standing semi-squat position. Then, rotate your body while reaching towards the sky.
Repeat this exercise on the opposite side. Perform 10 reps to get the best results.
5. Thoracic Wall Angel
To prevent sharp curves on your lower back, try the thoracic wall angel exercise. You start by resting your elbows and wrist on the wall. Slowly elevate your arms until it reaches above your head.
This exercise is a low-impact stretch that simulates overhead weight lifting. It lessens the compensation your lumbar spine has to do while improving your posture.
6. The Cat Drill
Similar to the motion of a cat, this drill helps maintain and restore your spinal mobility. This exercise is popular in yoga practices, and it helps improve posture and balance. This pose is also perfect for people who experience back pain.
Learn How to Improve Your Spine Mobilization Today
Good posture and spine health can accelerate your recovery and relieve shoulder pain. If you work at home, chances are you may be dealing with some spine problems and pain. Try these six spine mobilization exercises to reduce spinal issues today.
If you work from home, your spinal health should not be your only priority. Check out our other blog posts and learn more tips on living healthier.