SPINAL MOBILITY PROGRAM: WEEK 1

DAY 1 DAY 2 DAY 3

Wall Extension Seated Twists Wall Extension

Description Sets 2 Time 30 sec.
Stand facing a wall with hands against it at shoulder
level. Step back slightly, keeping arms straight, and
lean forward to arch your upper back. Hold for a few
seconds to stretch the chest and shoulders.
Description Sets 1 Time 30 sec.
Sit with on the ground with you legs crossed. Twist
your torso to the side, using your arm for leverage -
this is a passive stretch. Hold the twist, then switch
sides to release tension in the back and spine.
Description Sets 2 Time 30 sec.
Stand facing a wall with hands against it at shoulder
level. Step back slightly, keeping arms straight, and
lean forward to arch your upper back. Hold for a few
seconds to stretch the chest and shoulders.

Pike Cat-Cow Pike

Description Sets 1 Time 30 sec. Description Sets 1 Reps 10 Description Sets 2 Time 30 sec.
Sit on the ground, extend legs straight in front, and Get on hands and knees, arch your back up like a cat Sit on the ground, extend legs straight in front, and
reach forward towards toes, trying to touch them. with your head facing down, and then arch it down reach forward towards toes, trying to touch them.
Keep your back straight and hold targeting your like a cow. Flow smoothly from one position to the Keep your back straight and hold targeting your
lower back. other. lower back.

Wall Lat Stretch Basic Back Lift Wall Lat Stretch

Description Sets 1 Time 30 sec. Description Sets 2 Reps 10 Description Sets 2 Time 30 sec.
Stand facing a wall, place you elbows on the wall Lie face down, hands next to shoulders or under Stand facing a wall, place you elbows on the wall
above shoulder height. Take a step back and lean your head, and lift upper body off the ground. above shoulder height. Take a step back and lean
your upper body into the wall. Lower back down and repeat. your upper body into the wall.

Wall Angels Lateral Neck Stretch Wall Angels

Description Sets 1 Reps 10 Description Sets 1 Time 30 sec. Description Sets 1 Reps 10
Stand against a wall, bend elbows at 90 degrees, Stand or sit with a straight back, tilt your head to Stand against a wall, bend elbows at 90 degrees,
and slowly slide them up and down the wall. one side, bringing your ear towards your shoulder. and slowly slide them up and down the wall.
Maintain contact with the wall especially elbows and You can use your hands to gently pull your head Maintain contact with the wall especially elbows and
wrists throughout. closer to your shoulder. wrists throughout.

MOVEMENT BY DAVID 08
 SPINAL MOBILITY PROGRAM: WEEK 2
DAY 1 DAY 2 DAY 3

Seated Twist Wall Back Bend Walkdown Active Twist Hold

Description Sets 2 TIme 30 sec. Description Sets 2 Reps 10 Description Sets 1 Time 30 sec.
Sit with on the ground with you legs crossed. Twist Stand facing away wall and gently arch your back to Sit with on the ground with you legs crossed. Twist
your torso to the side, using your arm for leverage - place your hands on the wall behind you. Walk them your torso to the side and hold yourself in that
this is a passive stretch. Hold the twist, then switch down as far as you are able to. position (without using arms for leverage) - this is an
sides to release tension in the back and spine. active stretch.

Cat-Cow Roll Down Lateral Stretch

Description Sets 2 Reps 10 Description Sets 1 Reps 5 Description Sets 1 Time 30 sec.
Get on hands and knees, arch your back up like a cat Stand with your feet hip-width apart and slowly roll Stand with feet hip-width apart or sit, and reach one
with your head facing down, and then arch it down your upper body forward, one vertebra at a time, arm overhead. Lean over in the direction of your
like a cow. Flow smoothly from one position to the until your hands touch the ground or as far as you arm to feel the stretch in your side.
other. can comfortably go then slowly back up.

Basic Back Lift Wall Chest Stretch Cat

Description Sets 2 Reps 10 Description Sets 1 Time 30 sec. Description Sets 2 Time 30 sec.
Lie face down, hands next to shoulders or under Stand next to a wall and place your forearm against Get on hands and knees then arch your back up like
your head, and lift upper body off the ground. is while keeping oyur arm straight. Gently lean a cat with your head facing down.
Lower back down and repeat. forward to stretch your chest.

Lateral Neck Stretch Wall Angels Cow

Description Sets 1 Time 30 sec. Description Sets 1 Reps 10 Description Sets 2 Time 30 sec.
Stand or sit with a straight back, tilt your head to Stand against a wall, bend elbows at 90 degrees, Get on hands and knees then arch your back down
one side, bringing your ear towards your shoulder. and slowly slide them up and down the wall. like a cow with your head looking straight.
You can use your hands to gently pull your head Maintain contact with the wall throughout to engage
closer to your shoulder. shoulder and upper back muscles.

MOVEMENT BY DAVID 09
 SPINAL MOBILITY PROGRAM: WEEK 3
DAY 1 DAY 2 DAY 3

Wall Back Bend Walkdown Active Twist Hold Chair or Wall Extension
Description Sets 2 Reps 10 Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Stand facing away wall and gently arch your back to Sit with on the ground with you legs crossed. Twist Sit on a chair, place hands on the backrest, and
place your hands on the wall behind you. Walk them your torso to the side and hold yourself in that gently arch your upper back to push your chest
down as far as you are able to. position (without using arms for leverage) - this is an forward. Hold for a few seconds to stretch the front
active stretch. of the body.

Roll Down Lateral Stretch Sit & Reach

Description Sets 2 Reps 5
Stand with your feet hip-width apart and slowly roll
your upper body forward, one vertebra at a time,
until your hands touch the ground or as far as you
can comfortably go then slowly back up.
Description Sets 2 Time 30 sec. Description Sets 1 Time 30 sec.
Stand with feet hip-width apart or sit, and reach one Sit on the ground with your legs extended straight in
arm overhead. Lean over in the direction of your front of you. Reach both hands forward, trying to
arm to feel the stretch in your side. reach past your toes or as far as you can go. Hold
this position to feel the stretch.

Wall Chest Stretch Cat Shoulder External Rotation

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 1 Time 30 sec.
Stand next to a wall and place your forearm against Get on hands and knees then arch your back up like Sit with straight back then hold a broomstick behind
is while keeping oyur arm straight. Gently lean a cat with your head facing down. your shoulder. Grab the back of the broomstick with
forward to stretch your chest. your hand so that your arm is now wrapped around
it. Gently pull the broomstick up from the bottom.

Wall Angels Cow Wall Angels

Description Sets 1 Reps 10 Description Sets 2 Time 30 sec. Description Sets 1 Reps 10
Stand against a wall, bend elbows at 90 degrees, Get on hands and knees then arch your back down Stand against a wall, bend elbows at 90 degrees,
and slowly slide them up and down the wall. like a cow with your head looking straight. and slowly slide them up and down the wall.
Maintain contact with the wall especially elbows and Maintain contact with the wall especially elbows and
wrists throughout. wrists throughout.

MOVEMENT BY DAVID 10
 SPINAL MOBILITY PROGRAM: WEEK 4
DAY 1 DAY 2 DAY 3
Thread the Needle Chair or Wall Extension Thread the Needle
Description Sets 1 TIme 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Start on hands and knees, reach one arm under Sit on a chair, place hands on the backrest, and Start on hands and knees, reach one arm under
your body and across the ground, resting your gently arch your upper back to push your chest your body and across the ground, resting your
shoulder and ear on the ground. Hold this position. forward. Hold for a few seconds to stretch the front shoulder and ear on the ground. Hold this position.
of the body.

Lunging Lateral Stretch Sit & Reach Lunging Lateral Stretch

Description Sets 1 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Step into a lunge position, reach one arm overhead, Sit on the ground with your legs extended straight in Step into a lunge position, reach one arm overhead,
and lean over in the direction of your arm to feel the front of you. Reach both hands forward, trying to and lean over in the direction of your arm to feel the
stretch in your side and hip. reach past your toes or as far as you can go. Hold stretch in your side and hip.
this position to feel the stretch.

Shoulder Internal Rotation Shoulder External Rotation Shoulder Internal Rotation

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Stand with your back straight and your hand on Sit with straight back then hold a broomstick behind Stand with your back straight and your hand on
your hip. Place your other hand on your elbow and your shoulder. Grab the back of the broomstick with your hip. Place your other hand on your elbow and
gently pull it forward to rotate your shoulder your hand so that your arm is now wrapped around gently pull it forward to rotate your shoulder
inward. it. Gently pull the broomstick up from the bottom. inward.

Cat-Cow Wall Angels Cat-Cow

Description Sets 1 Reps 5 Description Sets 1 Reps 10 Description Sets 1 Reps 5
Get on hands and knees, arch your back up like a cat Stand against a wall, bend elbows at 90 degrees, Get on hands and knees, arch your back up like a cat
with your head facing down, and then arch it down and slowly slide them up and down the wall. with your head facing down, and then arch it down
like a cow. Flow smoothly from one position to the Maintain contact with the wall especially elbows and like a cow. Flow smoothly from one position to the
other. wrists throughout. other.

MOVEMENT BY DAVID 11