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Do you spend a lot of time at your desk and want better posture? Are you always complaining that your back is sore and stiff? Maybe you are fed up with your friend or partner complaining of back pain!

This is the movement for you!

Your spine loves to twist, so you will feel instant results! The best part is you can do this anywhere, including in bed so it can be a great starter to your day.

Top tips

  1. Support your head
    No one likes to feel pain in their neck! Make sure it is rested on a pillow or rolled up towel so that it is supported through the whole movement. This way you will get much more release through the rest of your spine.
  2. Keep your hand on the floor
    Trying to keep your hand on the floor during the progression is a great way to help improve your shoulder range. Take this slowly and allow your shoulder blade to move to help your mobility.
  3. Allow your pelvis to move
    Having someone hold you still will not help. Instead it will only make you twist from the most mobile segment in your spine. Instead, try reaching the top thigh along the bottom though. This will pick up the slack in the system and give you more of a stretch. The best part is that you control this meaning you are not forced to move somewhere you are not ready to!
  4. Use your breath
    Once you are in your stretch, try using lateral breathing techniques. This will help you to gain some of the accessory movements around your mid back and ribs, giving you more mobility. It will also give your muscles a chance to settle, meaning you can go a little further.
  5. Take your time
    The more gentle you are with yourself, and the more time you give your body to settle, the more likely you are to gain more movement.
  6. Try strength afterwards
    Opening up a new range of movement is great. However, remember that you need strength to stay there. Try some other exercises such as bridging link to double leg on toes bridge exercise video page, sumo squats exercise video page or knee hovers to help you stay in this new range.

Education is key

These exercises are designed for us to give to our clients. If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask please link to a contact form which opens in the same page. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
If you are not sure whether this is for you, simply get in touch. We are here to help!

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