Back Mobility Exercises

Cat mobilisation

Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions
Technique guidance: focus on moving lower back on way up, focus on moving upper back on way down

Seated rotations

Frequency: 1-3x a day
Volume: 3 sets of 10-20 repetitions
Technique guidance: focus on allowing your torso to rotate, avoid driving rotation by pulling arm(s) back. Keep head still, do not let head rotate with torso (use a mirror to make sure that you keep your head still). This exercise does note have to be done on a ball, it can be done on a chair (it works better on a chair without arms).

Kneeling rotations

Frequency: 1-3x a day
Volume: 3 sets of 5 repetitions on each side
Technique guidance: place had behind the head to encourage rotation at mid back.

Kneeling rocking back

Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions

Wall Roll Downs

Frequency: 1-3x a day
Volume: 3 sets of 5-10 repetitions
Technique guidance: keep belt line flat against wall as you do the movement - this focusses the movement on the back.

Wall roll downs (sliding hips up wall)

Frequency: 1-3x a day
Volume: 3 sets of 5-10 repetitions
Technique guidance: slide hips (backside) up wall as you roll down - this encourages movement at the hips as you bend

Wall side bends

Frequency: 1-3x a day
Volume: 3 sets of 5-10 repetitions
Technique guidance: keep the lower back flat against the wall throughout the movement (do not let your back arch as you do the movement)