Hello everyone,
My name is Pedro Ivela and in this video I wanna be showing you how to do some mobility exercises for your spinal health.
Our spines are made to move,
But because of modern life,
We don't really use to its full potential.
And have you heard of the saying,
If you don't use it,
You lose it?
Yes,
That happens to your spine too.
Why do you think there are so many people with back pain?
So today I wanna show you some exercise so you can really build strength and mobility on your spine.
Just know this.
Due to modern lives,
This is what we do to our spines.
This is as far as we go.
But our spines are made to move through its full range side to side.
Back yeah and forward So we're only using one aspect of what our spines can do.
So today I want to show you how to use and how to move through its full range.
So it's healthier.
So you're less likely to feel pain.
And if you do feel pain,
This should probably help you too.
Okay.
So,
The first one is called spinal CARS,
Controlled Articular Rotation.
So it looks like cats and cows,
But I want you to control every single vertebra of your spine,
Okay?
So we're gonna start from the bottom.
Of your spine,
And we're gonna work your way up towards the top of your spine,
And then we're gonna work our way back.
Make sense?
Okay,
So let's get into all fours.
Your spine must be straight,
Okay?
Core tight.
Now let's start with the bottom.
So I want you to start by tucking in your lower back or tucking in your pelvis.
Think about squeezing your glutes.
Yeah.
Now my lower back is a little bit rounded.
And now I'm going to start rounding as I come up.
Nice and slow.
Nice and slow.
Walking my way up.
Until I get to my neck.
And then I'm gonna be tucking my shin so I can get to my top of my head.
Now,
I'm gonna start from the top and work my way to the bottom.
So head first,
And then slowly.
Movie.
My way down towards my lower back.
Now this is hard.
This requires a lot of awareness.
So if you can be by a mirror,
Even better.
Now let's start from the bottom again.
And then work our way up.
So basically what you can do is a very slow cat and cow.
And head first and slowly walking away down to,
We're gonna go for four.
Slow,
Exploring the full range.
And again.
I feel way down.
Very good.
Okay.
I want to move.
From side to side.
For that,
You're going to need a pillow.
So grab a pillow right now.
Here you go.
I got mine.
So what I'm going to do is I'm going to hug my pillow like this,
Okay?
What I want you to do is to create this hump on your back.
As you hug your pillow.
Now,
From here.
.
.
You're going to go out to the side as much as you can.
You're going to come down,
Down,
Down,
Down,
Over,
Across,
Over,
Across,
Over to the other side.
So now you're bending your spine to the side and you're going to open up trying to look back as much as you can.
And rotate it back to the other side.
Okay,
We're going to go for three circles this way.
And then we're going to change directions very slow,
Very controlled Three,
Last one.
Exploring the full range.
Ah.
Three.
Now,
I'm not gonna use the pillow so you can actually see what I'm doing.
I'm gonna go the other direction.
You can hug your shoulders or you can just hug yourself,
Really.
Okay,
So now,
Out to the side.
Okay,
Notice my shoulders and I'm gonna start to bring my shoulder towards my knee here.
And then when I come,
I don't want it to go like this.
No,
It's just the spine.
So keep your hips in place.
Hips in place.
So you're crunching your belly button here.
And then slowly coming back down over to the other side Notice my shoulders again.
I'm gonna open up my chest,
Arching my back,
Look up.
Try to look behind you here.
And come up on the other side.
Nice and slow.
The more you control,
The better.
And back.
Two.
Last one.
And.
.
.
Three.
The more you control.
The better!
Okay,
So this is three rounds each way.
The next one is on the floor,
Okay?
Now,
I want you to build strength by arching.
This one is called Superman.
So,
Chest on the floor,
You can have your hands over your head,
Like this,
Or you can have them on the side.
Couple ways to do this,
But ideally,
This is what we want,
And pause at the top.
But if this is too much,
You can just raise your upper body,
Keeping your legs down,
Or you can just raise your legs and keep your upper body down,
Okay?
Ready?
We're going to go for about five repetitions,
Pausing at the top.
Three,
Two,
One.
Here we go.
Only my belly buttons on the floor.
Two,
Three,
Down.
One,
Two,
Three,
Down,
Two.
Up,
One,
Two,
Three,
Down,
Three.
One,
Two,
Three,
Down,
Four,
Last one.
One,
Two,
And three.
Very good.
So you are more than welcome to go for 10 reps if you want it,
Okay?
Now we're going to move her spines sideways.
For this,
Couple ways to do it.
You can have your elbow underneath your shoulder.
And you can keep your knees bent,
Okay?
And you're gonna raise your hips as high as you can.
I want you to arch.
This part of your body.
And bring it down.
This is the easiest way to do it.
Okay,
If you want to make it slightly harder.
Extend your legs and do that.
On your foot and down.
Two.
Now,
If you want to take the extra step,
Be on your hands again the goal is to increase the range Down.
So you're also working on your core strength here.
It's not just spine three.
I'm going to be on my elbow.
Four.
Last one.
Five.
Very good.
Let's change sides.
Ready?
And up,
Hold,
One,
Two.
Dow.
Up,
One,
Two,
Three.
Down.
Slow and controlled.
Don't drop yourself down,
Okay?
Up 1,
2,
Down 3.
Up one two down four last one One,
Two,
Three.
Down,
Good.
Okay,
Ready?
Let's move on to the last exercise.
This one's called Jefferson Curl.
So it's very similar to what we did on the first one,
But this has got more intensity.
For this one,
We're gonna be standing,
Okay?
I want to be sideways so you can actually see what I'm doing here.
Now,
The goal is to move your spine forward.
One vertebra at a time,
Very slow.
Okay,
So.
You're gonna tuck in your shin,
You're gonna roll your shoulders forward,
And then you're gonna slowly lower your body down like this.
Maintaining your spine rounded.
And working your way down your spine.
Go go go you're gonna go as far as your body allows you to go Try to keep your knees straight,
But you can bend your legs as well.
If you keep it straight,
You're going to feel your hamstrings stretching.
And now coming up I want you to start from the bottom of your spine not from your head So slowly unwinding your back,
Starting from the bottom of your spine.
And then slowly coming up.
I'm winding you back.
Here we go again.
Chin,
Shoulders,
Slowly walking and rolling your spine down.
All the way down.
What I mean by coming up from the head is this.
Notice my back is pretty straight.
Now,
I want you to start from the bottom.
So your spine remains bended.
Bench.
As you come up.
And then finally,
Your head.
Two,
We'll go for two more.
Tuck in your shin,
Shoulders.
Slowly coming down,
Slow.
Control.
Pause at the bottom,
Hang from here,
Feel it.
And slowly come up flow from the bottom of your spine.
Last one.
Inhale.
Exhale.
So now you're building strength one vertebra at a time.
Hang in the bottom.
And then slowly come back up.
Just like when you came down very slowly controlled.
OK.
So these are the exercises to build mobility on your spine.
I hope this helped.
I hope you guys enjoyed this session.
Try to do two,
Three times a week.
The more you do,
The better.
Try to do two sets,
Three sets if you feel like it.
If you feel any pain,
You stop.
If it's a sharp pain,
You stop.
Now you know that you're going too far or too deep into something.
Next time,
Try to stop right before you felt whatever you felt,
If you felt it,
Okay?
If you have any questions,
Let me know down below and I'll see you in the next video.
Cheers.
