If you’re struggling with spinal pain and you’re at home, I have three easy ways to mobilize your spine that will help you to move better and without being stiff. Click on the video below to learn more ⬇️⬇️⬇️
Right now, here’s the problem. You are simply moving a whole lot more. A few weeks ago that you are now, you were going toe work, getting your kids on to school.
You were going to the gym, you’re going to school, and now you’re stuck at home in a semi-mobile environment, in a zoom environment, and you’re not expending the same energy that you did back a few weeks ago.
This takes a toll on your low back. It creates immobility in the joints and muscles, and in your spine. I get it. You’re out of your normal routine. But guess what?
So is your body. It’s not liking it! Musculoskeletal conditions that you had before that weren’t so good are now being exacerbated with this new environment that’s not really good on your body.
Okay, so you have to fix things. So getting to the source of your problem is key. If you are having spinal problems, type spinal pain in below, and I will personally reach out to you and give you some advice.
Now, let’s get down to the mobility exercises that I promised you earlier. We’re going to mobilize our cervical spine, so keep your shoulders down.
Rotate your head to the left, hold it there for 5 to 10 seconds, and then we’re going to repeat this on the other side.
Very important to keep your jaw closed. When you do this, make sure that you have a standing posture and your posture is nice and tall shoulders are back and down.
The cervical spine can move in six directions, and we need to have it all mobile.
Next, we’re going to bring our ear down to our shoulder to make sure that you keep your shoulders down and don’t bring the shoulder up to the cervical spine.
We want to make sure that we get both sides once again holding for 5 to 10 seconds trying this 2 to 3 times a day, which is great.
Next, we’re going to dip your chin down your chest.Keep your shoulder down again for 5 to 10 seconds. Repeat this 3 to 5 times.
We’re going to do this one again a couple times a day, and then we’re going to bring our head back. Make sure your jaw is closed.
When you do this, make sure that there is no pain involved at all of this or don’t do it.
Next step is for your thoracic spine. Let’s put one leg over the other. Hook your elbow around the right knee, rotate and hold. Hold this again for 5 to 10 seconds.
Then we rotate and do this on the other side. So we’re holding. Begin 5 to 10 seconds. Try this 3 to 5 times a day.
Keep yourself mobile. If you’re sitting down, it’s more important. Let’s go to the lumbar spine. Knees are bent.
We’re going keep our feet on the floor and then our shoulders are flat against the ground. Keep the knees together, rotate them and make sure there’s no pain if there is pain and don’t do it and you’re going to hold that once again. 5 to 10 seconds.
Rotate back and forth about 5 to 10 times. Excellent. Now, if you were having any trouble with those exercises, please don’t do them.
Exercises are not a general fit for everybody. You really have to have a diagnosis in a treatment plan. If you are experiencing pain and you need a diagnosis and treatment plan, then just CLICK HERE and we will schedule you for a FREE phone consultation.
This is a time where I will personally reach out to you and we can talk about your specific problem. There was a lady who came in last week to our office. She set up a full “in-person” evaluation.
She had low back pain and the pain was radiating down her legs, the back of her legs. She couldn’t sleep.
She couldn’t move, couldn’t bend, and this was really aggravating her.
She came in for a couple visits we diagnosed her problem.
We gave her a treatment plan. We took care of the problem, and we don’t expect to see her back because she’s taking care of the problem.
If this sounds like you then I will personally reach out to you. Also, there are other ways to reach our office.
You can call our office at (412) 794-8352 set up either a live or tele-health visit. This would be a visit where we would talk kind of like this on the screen and there’s a way to call me directly. I hope that you have found this helpful.
Thank you and have a great day!