I teach all my patients to move their entire spine through its full range of motion at least twice per day. It’s incredibly simple and the results of adopting a spinal movement program are fantastic! Movement allows for blood flow and helps to break up the fibers that stop the normal movement from occuring.
So here’s how you do it: First pick a time that you can develop a habit of movement. Maybe it’s right before bed, or just as you get up; maybe its while brushing your teeth or even at your desk at work. Try and do the movments at the same time every day. Now your ready to move! Movement of the spine is done in 6 directions: Forward, backward, lean to the left, lean to the right and turn left and right.
Start with just the neck: Roll it forward (keeping your shoulder still); next roll it backward. Note: This is not stretching – it is movment. Move slowly until you get to the end range and move it slowly back to neutral. Now lean you head and neck left – then right. Now turn to the left and right. Great! You’ve now moved your cervical spine through its full range of motion. You can do it once or several times – its up to you!
Now move the mid back. Roll your shoulder forward, then back (like the angy cat stretch); Now lean your shoulders left, then right. Lastly turn your shoulder to the left and right without moving your pelvis. Easy!
Last move the lumbar spine. Bend your knees slightly and roll forward as if to tough your toes. Now, with hands on your hips lean back. Next, lean to the left side, then right side. Last, turn your plevis to the left and to the right. You’ve now moved your entire spine through its full range of motion. Feel the energy yet?