Floor-Based Spine Warmup Routine • WholeBodyChiro

This warmup is designed to loosen your spine and activate the position sensors around your vertebrae before exercising. All you need is a bit of space—a carpeted floor, a couple of yoga mats, or even a grassy area will do. Many of the exercises are dynamic stretches with a gentle bounce to prepare your muscles for the workout ahead. I suggest performing 6 to 12 bounces per stretch. The entire routine should take about 6 to 10 minutes and can help reduce the risk of back injury during your workout. Some exercises are more advanced, so take it slow, avoid anything that causes discomfort, and feel free to skip any movements that don’t suit you.

Here’s a list of exercises to follow along with the video. Good luck!

– Downward Dog
– Cobra Stretch
– Pec Stretch
– Knee to Side
– Reverse Crunch
– Inverted Pike (side to side)
– Crunches
– Glut Bridge
– Glut Bridge L
– Glut Bridge R
– Cobra Stretch
– Child Pose

– Downward Dog
– Lunge Stretch R
– Lunge Knee Push R
– Hamstring Stretch R
– Pigeon Pose R
– Tailor’s Stretch R
– Glut Stretch R
– Deep Squat Stretch
– Deep Squats
– ATG Lunge R
– Mountain Climbers

– Downward Dog
– Lunge Stretch L
– Lunge Knee Push L
– Hamstring Stretch L
– Pigeon Pose L
– Tailor’s Stretch L
– Glut Stretch L
– Deep Squat Stretch
– Deep Squats
– ATG Lunge L
– Mountain Climbers