Protecting your spine as you age should be a priority.
Whether it’s to relieve pressure on your joints, reduce inflammation or improve your range of motion in everyday activities, a mobile, healthy spine is essential.
With that in mind, I asked a physical therapist to create a standing mobility circuit that would mobilize and protect my spine now and in the future.
The routine, created by Dr John Gallucci, CEO at JAG Physical Therapy, is surprisingly simple but effective.
“This circuit keeps the spine healthy by promoting controlled movement, strength and balance across all spinal regions. Each exercise helps to prevent stiffness that would otherwise cause certain parts of the spine, such as the lower back, to overwork,” he says.
How to do the standing spine mobility circuit
Gallucci recommends starting and finishing the circuit with slow diaphragmatic breathing to improve pelvic floor coordination and reduce pressure on the spine.
To do this, take slow breaths so the belly expands on inhalation and softens on exhalation.
This helped me get a lot more from the circuit, as I felt more connected to my spine and core throughout.
There are seven moves to do in total, which are all outlined below.
1. Neck range of motion
Reps: 8 each
- Flexion/extension: Slowly move your chin toward your chest. Hold, return to the center, then lift your chin, raising your head slightly back. Return to the starting position and repeat.
- Lateral bending: Slowly tilt your right ear toward your right shoulder. Hold, return to the starting position, repeat on the left.
- Rotation: Turn your head to the right, keeping your chin level with the floor. Hold, return to center, then rotate to the left.
2. Standing cat-cow
Reps: 10
- Stand with a slight bend in your knees, hands on your thighs.
- Inhale, arch your back and lift your chest and chin.
- Exhale, round your spine and tuck the pelvis in.
3. Good morning
Reps: 10
- Stand with a slight bend in your knees.
- Hinge forward from your hips, keeping your back straight and knees still.
- Pause when your torso is parallel to the floor.
- Drive your hips forward to return to the starting position while squeezing your glutes.
4. Open book
Reps: 8 each side
- Stand and extend your arms in front at shoulder height, palms together.
- Rotate your torso to the right and reach your right arm as far back as possible, aiming for both arms to be in one straight line.
- Return to standing with both arms extended in front and repeat on the other side.
5. Side bend
Reps: 6 each side
- Stand and slide one hand down the side of the leg, reaching the opposite arm overhead.
- Side bend as far as you can without flexing forward or back.
- Return to the center and repeat on the side.
- Continue alternating to complete the repetitions on each side.
6. Quadricep stretch
Sets: 3 Time: 30sec each side
- Stand on your left leg and bend your right knee back, to bring your heel toward your buttock.
- Grab your right foot with your right hand, keeping your knees close together.
- Push your hips slightly forward while keeping the torso upright, stretching the front of your thighs.
- Use a wall or chair for support if needed.
- Hold for 30 seconds then repeat on the other side.
7. Hamstring stretch
Sets: 3 Time: 30sec each side
- Stand in a split stance, with one foot forward, heel on the floor and toes pointing upward.
- Hinge forward from your hips, keeping your back flat, stretching the back of your thigh.
- Hold for 30 seconds, then repeat on the other side.
My verdict
After doing this circuit three times a week for the last month, I can definitely feel the benefits.
I feel less stiff, I stand taller and feel more aware of when I’m slouching or over-arching my lower back.
I was surprised that it also helped relieve joint pain I often feel in my right hip—proof that good spinal health has a positive effect throughout the body.
I’d recommend this standing circuit for anyone prioritizing spinal mobility—whatever your age, it can help.
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