How to Mobilize Your Spine

Step-by-Step Guide

1. 1

   Step 1: Find a flat surface

   A carpeted floor works great.
2. 2

   Step 2: preferably with light padding.

   Imagine that you're being pulled from your feet and the top of your head.
   
   This lengthens the spine , Tuck your head slightly toward your knees.
   
   Try to make your lower back curve out as you do this. , Move softly, avoiding hard and jerky movements.
   
   Don't rock up onto your neck.
3. 3

   Step 3: Lie on your back and stretch.

4. 4

   Step 4: Tuck your knees into your chest and wrap your arms around your legs.

5. 5

   Step 5: Rock gently up and down on your spine

6. 6

   Step 6: slowly increasing your motion until every part of your back (except your neck) is rocking on the ground.

Detailed Guide

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