Directions: For more help with mobility and ease of movement, see my
Pick a safe level; never be unsafe or exceed your capacity to “control” your
OBJECTIVE: Open up spine & improve
spinal nerve function.
ground on all fours and place hands under shoulders and knees under hips.
back “like a cat” as you drop head and tuck hips under lower torso.
back “like in-between the humps of a camel” as you lift head and roll hips out
from under lower torso.
not flex elbows as you move! This is NOT a push up! The
movement should come from the spinal column only.
Tips: As you flex and extend your spine through the
ranges of motion, your back should be like a supple "piece of licorice" that bends back
and forth but doesn't break. This exercise is for SPINAL mobility--not
elbows and shoulders! People with tight backs will try to compensate by
bending the elbows and leaving their back stiff.
For something as simple as wiggling your
back like licorice, this exercise really challenges a lot of people.
Most people will try to push up and down with elbows and arms but won't move
their spines--don't go there! If you compensate, you're just wasting
your time with this one. The Cat/Camel is highly recommended in the
research. The flexion/extension is really great for the nerve endings
along your spinal column--they get sort of "massaged" as they get innervated
from what I've read. This is one of all-time favorites!
Another very gentle spinal mobility
exercise for beginners is the
Press Up. When
I'm starting with someone that is really guarded or in a lot of pain, I like
to begin with the Cat/Camel and Press Up because they are so safe and easy to
perform. I've had very good results with both of these exercises.
Try both to reduce your back pain and move better!
Mobility Exercises (Organizer List Only)
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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