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Spinal Mobility Exercise Program Description People with Spinal Cord Injuries (SCI) often have difficulty maintaining proper level of exercise after they leave inpatient or complete outpatient rehabilitation

How to fill out spinal mobility

How to fill out spinal mobility:

1. Warm-up: Before starting any spinal mobility exercises, it is important to warm up the body. This can be done through light aerobic exercises such as jogging or brisk walking for about 5-10 minutes. Alternatively, you can also perform dynamic stretching exercises that focus on the back and core muscles.
2. Start with gentle movements: Begin by slowly moving your spine through its natural range of motion. This can include gentle neck rotations, shoulder rolls, and forward and backward bends of the spine. Take your time and listen to your body, making sure not to force any movements that cause pain or discomfort.
3. Incorporate stretching exercises: Include stretches that target the muscles around the spine. This can involve exercises like cat-cows, seated forward bends, or standing side stretches. Hold each stretch for about 20-30 seconds and remember to breathe deeply throughout the movements.
4. Engage in spinal mobilization exercises: These exercises aim to increase the flexibility and range of motion of the spine. Examples include spinal twists, seated or standing spinal rolls, and gentle backbends. Again, perform these exercises with control, ensuring that you do not push past your comfortable range of motion.
5. Strengthen the core muscles: Having a strong core is important for maintaining spinal mobility and stability. Incorporate exercises such as planks, side planks, and bird-dogs into your routine to help strengthen the muscles that support your spine.
6. Practice regularly: Consistency is key when it comes to improving spinal mobility. Aim to perform these exercises at least 2-3 times per week to gradually increase flexibility and range of motion. Start with a shorter duration and gradually increase the time spent on each exercise as your body becomes more accustomed to the movements.

Who needs spinal mobility:

1. Individuals with sedentary lifestyles: People who spend a significant amount of time sitting or have a sedentary lifestyle may experience decreased spinal mobility. Engaging in regular spinal mobility exercises can help counteract the negative effects of prolonged sitting and promote overall spinal health.
2. Athletes and active individuals: Sports activities and regular physical exercise can put stress on the spine, leading to stiffness or reduced mobility. Incorporating spinal mobility exercises into a fitness routine can help maintain flexibility and prevent injuries.
3. Older adults: Aging can naturally lead to a decline in spinal mobility. Regular practice of spinal mobility exercises can help maintain flexibility, improve posture, and reduce the risk of age-related spine issues such as spinal stenosis or disc degeneration.

In summary, filling out spinal mobility involves a series of steps, including warm-up, gentle movements, stretching, mobilization exercises, core strengthening, and regular practice. Spinal mobility is beneficial for individuals with sedentary lifestyles, athletes, and older adults, as it helps improve flexibility, prevent injuries, and maintain overall spinal health.

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