Improving spinal mobility is crucial for a healthy body. This yoga instructor suggests enhancing it through three specific exercises.

Modern life, with its prolonged periods of sitting, can lead to stiffness and reduced range of motion in the back, according to yoga instructor Louise Bartlett. She suggests that yoga can help counteract these effects and increase mobility as we age.

The Benefits of Yoga for Spinal Mobility

Yoga offers a sequence of poses designed to move the spine in all its natural directions: flexion (bending forward), extension (arching backward), rotation (turning), and side bending. These movements can help unlock tension, relieve tightness, soreness, or stiffness in the back.

Healthy spinal mobility supports functional movement, reduces the risk of injury, and can influence mood and energy levels by promoting better and fuller breathing and nervous system regulation.

Three Yoga Poses for Spinal Mobility

Louise Bartlett recommends trying three poses to improve spinal mobility. These poses are:

Cat-cow: This pose warms up the spine through gentle flexion and extension, increases mobility in the back, and improves posture awareness. To perform the Cat-cow, start on hands and knees. Inhale to drop the lower spine and belly toward the floor, lift the tailbone and chest, and look upwards. Exhale to round the spine upward, tucking the chin to the chest and drawing the belly button toward the spine. The Cat-cow is held for 5-8 breaths and can be made easier by placing a folded blanket under the knees or resting forearms on blocks.
Seated Twist: This pose improves rotation through the spine, increases flexibility in the back, and helps release tension in the shoulders and neck. To perform the Seated Twist, sit on the floor with legs extended. Bend the right knee, place the foot flat on the floor outside the left thigh, and twist to the right from the lower back. Hold for 5-8 breaths and sit on a folded blanket or cushion to make the pose easier.
Sphinx: This pose gently strengthens the back muscles while increasing extension in the spine, particularly in the lower and mid back. To perform the Sphinx, lie on your front, lift your chest, keep your shoulders relaxed and down, lengthen your tailbone toward your heels, and look forward or slightly down to avoid neck strain. The Sphinx is held for 5-8 breaths and can be made easier by placing a folded blanket under the ribs or moving the feet slightly wider apart.

Safety Precautions

If you are new to yoga or returning after a break, move gently and consult a healthcare professional. Remember to focus on moving with the breath, allowing each inhale to create length and each exhale to invite softness and release.

It's essential to note that if you have any spinal injuries, chronic conditions, or other health concerns, please consult a healthcare professional before beginning.

By incorporating these three yoga poses into your routine, you can help maintain and improve your spinal mobility, contributing to a healthier, more active, and pain-free life.