drtbear1967
Musclechemistry Board Certified Member
While some segments are designed to be more stable/mobile than others, it is important to encourage movement in the spine (assuming it is controlled and not under excessive loads) to promote healthy joint function and longevity. The thoracic spine specifically requires an adequate amount of mobility as well!
𝗗𝗢𝗪𝗡𝗪𝗔𝗥𝗗 𝗗𝗢𝗚 𝗧𝗢 𝗖𝗢𝗕𝗥𝗔:
Start in a standard push up position with the hands roughly at nipple level. Drive the palms into the ground while lifting the hips up towards the ceiling. Reverse the movement and drop your hips to the ground while simultaneously lifting the chest towards the ceiling.
𝗖𝗛𝗜𝗟𝗗𝗦 𝗣𝗢𝗦𝗘 𝗔𝗡𝗗 𝗥𝗘𝗔𝗖𝗛:
Start on all fours and sink your weight back onto your feet with your arms stretched out completely overhead. Slowly walk your fingers to one side until a stretch is felt in the lower back. Walk your fingers back to the middle and to the other side.
𝗤𝗨𝗔𝗗𝗥𝗨𝗣𝗘𝗗 𝗥𝗢𝗧𝗔𝗧𝗜𝗢𝗡𝗦:
Start on all fours with your hands underneath the shoulders and knees under the hips. Reach one arm up towards the ceiling while following your finger tips with your eyes while simultaneously pushing the ground away from you. Lower the arm back and repeat.
𝗗𝗢𝗪𝗡𝗪𝗔𝗥𝗗 𝗗𝗢𝗚 𝗧𝗢 𝗖𝗢𝗕𝗥𝗔:Start in a standard push up position with the hands roughly at nipple level. Drive the palms into the ground while lifting the hips up towards the ceiling. Reverse the movement and drop your hips to the ground while simultaneously lifting the chest towards the ceiling.
𝗖𝗛𝗜𝗟𝗗𝗦 𝗣𝗢𝗦𝗘 𝗔𝗡𝗗 𝗥𝗘𝗔𝗖𝗛:Start on all fours and sink your weight back onto your feet with your arms stretched out completely overhead. Slowly walk your fingers to one side until a stretch is felt in the lower back. Walk your fingers back to the middle and to the other side.
𝗤𝗨𝗔𝗗𝗥𝗨𝗣𝗘𝗗 𝗥𝗢𝗧𝗔𝗧𝗜𝗢𝗡𝗦:Start on all fours with your hands underneath the shoulders and knees under the hips. Reach one arm up towards the ceiling while following your finger tips with your eyes while simultaneously pushing the ground away from you. Lower the arm back and repeat.
