Spinal Mobility

Spinal Mobility


The cat-cow is an amazing exercise to get our spine moving and keep our spinal joints (and discs) healthy. Today we talk about how we can upgrade the cat-cow to get even more benefit from the already amazing exercise.

Did you know that we have 24 vertebrae in our spine? 7 in our neck, 12 in our upper/middle back, and 5 in our lower back. Did you know that each of those vertebrae have individual joints and muscles between them? If you didn’t, now you know. And believe it or not, we should be able to actively move and control those vertebral joints with those muscles.

Instead of repping out the cat-cow quickly and only moving your spine at a few spinal segments, spend some time trying to move each of your vertebrae on their own. Taking time to slowly and controllably move your spine will result in muscles being used that haven’t been used in years. And joints to move that may have never moved. So take the time to enjoy the movement!

A great starting point is moving your spine in 3 segments: your upper, middle, and lower back. After a few repetitions, try slowly moving each of your vertebrae one at a time. With practice, this movement gets easier and your range of motion improves.

Remember, movement is what keeps your joints and discs healthy, so get those spines moving!

Spinal Flexion

Spinal Flexion


They’re supposed to be able to move into flexion, extension, lateral flexion, and rotation. And a combination of those motions! Without the ability of our spine to move in these directions we’d be pretty stiff.

We’re not sure about you, but we don’t like being stiff.

We make sure our spines are moving in all directions, #everydamnday. It feels good. And it’s actually good for your spine’s health. After all, movement is what keeps those spinal joints (and discs) healthy!

Now, if you’re in pain and flexing your spine is painful or makes the pain worse, then maybe you should avoid spinal flexion. TEMPORARILY.

Find a healthcare provider to help you get your spine feeling better. But you better believe that once it’s pain-free, you better start moving it again!

Be a movement optimist. Don’t be afraid to move your spine in any motion. It’s supposed to move!

With that being said, who’s a proponent of the Jefferson Curl? What are your thoughts?


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