This set of exercises can be used as a daily spinal mobility routine, along with the Jefferson flexion curl. These exercises will help maintain good overall spinal mobility between your chiropractic appointments. The focus of each movement pattern is to move one spinal segment at a time, creating a wave-like motion throughout the spine. Start by moving the segment closest to your head in the desired direction, gradually recruit segments further down the spine. This routine is excellent for increasing spinal position awareness and mobilizing the facet joints, which are located at the back of the spine and help guide spinal movement. To perform the spinal hygiene routine:
- With straight knees, bend your spine to the side so that your arm slides down the outside of your thigh as far as possible. Hold this position, then return to neutral and repeat the process on the other side. (This exercise can be done with a weight to use gravity and create a deeper stretch).
- With straight knees, extend your spine backward as far as possible and hold for a few seconds.
- Firmly place your feet on the ground, interlock your fingers, and then rotate your head and shoulders as far as possible to the right. Hold this position for a few seconds, then repeat the process on the left side.
If you find that a specific area of your spine is particularly stiff during a movement, you can spend some extra time there. Move up and down that posture/position a couple of times to give it the time it needs to fully limber up.