Feeling stiff and tight through your back? Here are five easy exercises you can do at home between osteopathy appointments to help improve the mobility within your spine.
1. Cat cow
– Starting Position: Begin on your hand and knees with your wrists directly under your shoulders and your knees under your hips.
– Movement: Inhale as you arch your back up, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).
– Repetitions: Repeat for 8-10 cycles.
2. Windscreen wipers
– Starting Position: Lie on your back with your arms extended out to the sides in a T-pose, and your knees bent with your feet flat on the floor.
– Movement: Slowly lower your knees to one side, keeping your shoulders flat on the floor. Turn your head to look in the opposite direction of your knees. Hold for 10-15 seconds, then switch sides.
– Repetitions: Perform 8-10 twists on each side.
3. Thread the Needle
– Starting Position: Start on your hands and knees with your wrists under your shoulders and knees under your hips. 
– Movement: Slide your right arm underneath your left arm, reaching as far as you can while lowering your right shoulder and cheek to the floor. Hold for 15-20 seconds, then return to the starting position and switch sides.
– Repetitions: Perform 8-10 stretches on each side.
4. Seated Thoracic Extension
– Starting Position: Sit in a chair with your feet flat on the floor and your hands placed behind your head or neck.
– Movement: Gently lean back over the top of the chair, allowing your upper back to extend while keeping your lower back stable. You should feel a stretch in your thoracic spine (mid-back).
– Repetitions: Hold for 10-15 seconds, then release. Repeat 3-4 times.
5. Pelvic tilts
– Starting Position: Stand with your feet hip-width apart and your knees slightly bent. Place your hands on your hips or the small of your lower back for support and balance.
– Movement: Inhale: Engage your core muscles and gently tuck your pelvis under, flattening the curve in your lower back. This is done by tilting your pelvis so that your lower back moves towards the front of your body. Exhale: Return to the starting position by relaxing the pelvic tilt, allowing your lower back to return to its natural curve.
– Repetitions: Perform 10-15 tilts, maintaining a smooth and controlled motion.
These exercises alone are great for helping to increase the mobility of your spine, but receiving manual therapy from an osteopath can also be very beneficial. Our osteopaths at Bodywell Healthcare are here to help so please feel free to reach out by calling the clinic on 9717 1200 or click the link to book an appointment.