Spinal mobility exercises

Your physiotherapy may give you these exercises to help improve the movement and mobility through your back.

Childs pose

Kneel on your hands and knees on the floor. Spread your knees wide but keep your toes touching. Lower your bottom towards your heels. Your hands stay on the floor and your arms will straighten in front of you as you lower. Stop when you start to feel a stretch.

Hold this position for 10 seconds and repeat 5 times. Keep breathing throughout the stretch.

Child’s pose with side flexion

Kneel on your hands and knees on the floor. Spread your knees wide but keep your toes touching. Lower your bottom towards your heels. Place your hands on the floor in front of you then move them slightly to the left side. Place your right hand on top of your left. Stop when you start to feel a stretch. Make sure you keep moving your hips towards your bottom.

Hold this position for 20 seconds, then relax and return to the start position. Repeat on the other side. Repeat 3 times to each side.

Cat cow

Kneel on the floor with your hands under your shoulders and knees under your hips. Slowly drop your tummy towards the floor arching your spine and lift your head and chest looking up to the ceiling. Stop when you start to feel a stretch. Try not to let your shoulders rise up towards your ears.

Hold for 5 seconds. Then slowly draw your tummy into your spine and round your back towards the ceiling , this should look like a cat stretching. Hold for 5 seconds and then return to the start position.

Repeat these movement 5 times.

Thread the needle

Start on the floor on your hands and knees. Keep your hands under your shoulders and knees under hips. Slide your right arm under your left with your palm facing up. Slowly lower your right shoulder and right ear to the floor.  Keep your hips up. Stop when you start to feel a stretch.

Hold for 10 seconds. Slowly return to the starting position. Repeat on the left side.

Glute or piriformis stretch

Lying on your back with both knees bent and your feet resting on the floor. Cross the right foot over the left knee, then using your hands around your left thigh, slowly pull your thigh towards you until you feel a stretch in the right bottom. Hold for 30 seconds and repeat 3 times. Repeat the exercise on the opposite side.

To increase this stretch, you can put one hand over the left knee and apply pressure to push your knee away from yourself.

Hip flexor stretch

In half-kneeling with the leg to be stretched at the back. Tuck your bottom under and push your hips forwards until you feel a stretch in the front of the back leg. Hold for 20 seconds, repeat 5 times on each side.