10 super spine exercises

10 relatively simple exercises to keep your spine limber and strong. 1. Knee rolling Lying on your back and rolling your knees from side to side for 30-60 seconds helps oil up the hinges of the spine and keep you mobile. It should feel like a nice rhythmical smooth movement and should help to prevent the most common type of low back pain known as mechanical back pain. 2. Piriformis stretch Lying on your back with knees bent. Cross the ankle of the leg to be stretched over the other knee. Put your arms around the thigh as shown. Bring your thigh towards your stomach. Feel the stretch in your buttock. Hold the stretch for about 30 seconds and repeat about 2-3 times on each leg. 3. Thoracic

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