Spinal mobility is important for kids and adults alike. Most kids have really flexible spines which is great. You may see challenges as they get older (and turn into adults who sit way too much) or if they have muscle tone irregularities. This can cause them to hold their spine really rigid to find stability and over time that can decrease the mobility if we don’t consciously work on maintaining it (just like with us as adults). Also, if you are a new mom, this is great for you to counteract the impact of feeding your little one on your posture.
Here are 5 active exercises to help you keep your spine moving. If you have some limitations, you can increase your range of motion as you feel more comfortable. Incorporate them into your daily routine to keep you movin’ and groovin’.
Try 10 repetitions of each
- Cat Cow
- Start on your hands and knees
- Round your back up towards the ceiling and look at your belly button. Pause
- Arch your back and look up at the ceiling
- Repeat
- Thread the Needle
- Start on your hands and knees
- Take one arm and slide it underneath your opposite arm
- Turn your head and shoulders towards the sliding arm. Pause
- Return to starting position and repeat
- Switch sides
- Book opener
- Start lying on your side with your knees bent and your arms straight and together lined up with your shoulders
- Keeping the arm closest to the ground on the floor and your legs still, slowly lift the arm closest to the ceiling up and back trying to touch the floor behind you.
- Follow your hand with your eyes turning your head to the opposite side. Pause
- Return to starting position and repeat.
- Switch sides
- Lumbar rotations
- Start lying on your back with your knees bent and feet flat on the floor
- Place arms out to the sides and flat on the floor
- Slowly lower both knees towards the ground to the right. Pause.
- Return to starting position and repeat to left side
- Child pose to prone press
- Start on hands and knees
- Sit back towards heels keeping hands on the ground and extending arms forward.
- Lower forehead to floor. Pause.
- Slowly transition weight onto hands by opening up your hips and arching your back.
- Look up towards the ceiling. Pause and repeat.
Which one was your favorite? What are some other ones you do?