Balance side to side spine mobility Part I

Caution: It is strongly recommended that you perform all of the breathing, organ, and hip exercises before you attempt this Spine Exercise.

Purpose: To learn how to mobilize and balance the side to side movement of each spine segment.

Schedule: Perform Spine Exercise Stages 1 – 3 together in one session.

Start: Begin by lying flat on your back, with your knees comfortably bent and both feet flat on the floor.

Step 1: Place your left and right hands as follows:

Left Hand: ‘vertical’ and resting on your pubic bone.
Right Hand: palm down and resting on your abdomen, just above the left hand.

Step 2: Distract your spine just as you did in Stage 1, by sliding your pubic bone away from the rest of your spine such that your left hand moves away from your right hand, and HOLD this position.

Step 3: Maintaining the spinal distraction, sidebend the spine to the right and then left 5 times. Rest.

Step 4: If sidebending was more difficult in one direction than the other, repeat the sidebending action 5 more times in the direction of most difficulty. Rest.

Step 5: Move both hands 1 inch closer to your face.

End: Repeat Steps 2 – 5 until you have reached the top of your throat. Note that it may be necessary to modify your hand positions as you progress into your chest and throat area.

Observe: Relax and stretch out your legs. Notice that resting on your back is more comfortable and that your back has more contact with the floor.

Progress: Continue on to Spine Mobility Exercises Stage 3.