Once you’ve spent time with the basic routine, you may eventually reach a plateau. For some individuals, body weight alone isn’t enough to continue driving change — especially in stubborn areas. This is where adding a kettlebell becomes valuable. Exercise Demonstration Why Add External Load? Certain regions — especially the lower cervical and upper thoracic…
If your middle back feels stiff or restricted, the Threading the Needle exercise is one of my favorite ways to restore rotation through your spine. In the following video, I show you how to perform it correctly and get more out of it. What It Targets While it looks simple, this movement can positively affect…
Introducing the Twister, the best and simplest spine mobility exercise. Lets face it: Your spine is stiff. You wish that it weren’t. You can twist your way to a flexible spine! The Twister is an easy move that offers relief from pain and enhances flexibility for any activity hindered by spinal stiffness. This is your…
The purpose of the spine medicine ball routine is simple but powerful: to provide a safe, effective, and biomechanically sound way to mobilize your spine. This routine focuses primarily on the thoracic spine (mid-back), while also supporting mobility in the lower cervical (neck) and lumbar (low back) regions. When performed correctly, it creates an opportunity…
The thoracic foam roller mobilization is a great way to get your upper back and shoulders moving properly. But for some people, the full version will cause nerve irritation or other discomforts. This “lite” variation helps reduce or eliminate common discomforts related to the full version. Could This Help You? The thoracic foam roller mobilization helps relieve…
What came first, poor posture or a stiff upper back (thoracic spine) and shoulders? In most cases, the two go hand in hand so it doesn’t really matter. What’s important is knowing how to mobilize your spine to reduce the discomfort of upper back stiffness while promoting better posture. This simple mobilization is a great…
Our very own Canadian superhero, Dr. Kevin Yurkish, came up with a very effective way to isolate and mobilize stuck joints in our thoracic or mid-back mobilization. So cook up some poutine, pop open a Labatt’s, and get ready to have the best moving thoracic spine this side of the U.S./Canadian border!
Stiff upper back? Not anymore! Learn to get more mobility out of your upper back so you are not overworking your neck and lower back. It’s easy, does not require any equipment, and your neck and low back will thank you.
Ah, the trapezius, levator scapulae, and rhomboid muscles. These guys like to swell up with stress and tension better than Thanksgiving Dinner when the topic turns to politics. The good news is we have a video that shows you how to use a kettlebell to give a deep stretch to those tight muscles that we…