I’ve been a certified trainer for over 10 years and have found that one of the biggest hurdles my clients face is finding time to exercise. Most people don’t have hours to spend in the gym, so they often forego mobility exercises and jump right into full-body dumbbell workouts instead. Unfortunately, many people pay the price of reduced back alignment and range of motion.
Lately, I’ve been having stiffness in my back, and I’ve fallen into a rut with my daily travel habits. I searched for alternatives on Instagram and found a physical therapist Dr. Anthony Green’s The go-to mobility move for dealing with upper back tension.
I tried it and found this to be a game changer. After this 2 minute movement, my entire spine felt open. It’s now a regular part of my warm-up routine.
Dr. Green’s spinal mobilization method
- Kneel about 6 inches from a blank wall.
- Stretch your arms above your head and place your hands on the wall. Strengthen your core and keep your spine neutral
- Slowly reach your left arm behind you towards your right heel and, if possible, tap your right heel with your left fingertips.
- Return to starting position and repeat on the other side.
You can also perform the exercise while standing. Instead of tapping your heels, point your fingertips toward the floor on the other side of the room. As per Dr. Green’s suggestion, I did this exercise for 2 minutes.
what i found
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My back feels better
Dr. Green claims this movement is effective in opening the upper back, and I definitely felt an improvement in the range of motion in my thoracic (or upper) spine.
However, I think it had a big impact on my lower back. I have suffered from pressure and pain in that area for years and this procedure has helped alleviate it. The squats and deadlifts I tried afterwards were powerful, stable, and pain-free. Therefore, if you suffer from lower back problems, this exercise may benefit you as well.
Open your chest and shoulders
Despite working in the fitness industry, I still have to spend hours in front of the computer. Sitting can tighten not only your back, but also your chest and shoulders.
After practicing this movement for 2 minutes, I noticed that my pectoralis (the muscle in the front of my chest) and anterior deltoids (the muscle in the front of my shoulders) were much more relaxed. This may be due to anatomical factors. I have long legs and a short torso, so it took me quite a distance to tap my heel. Still, this is a potential benefit, and if these areas are very tough, you may find this move helpful.
I felt like the bench press was getting easier.
This movement opened up my chest and shoulders, and the bench press I had planned for the next day felt easier and more fluid than ever. This alone was enough to convince me that this move should be permanently added to my warm-up.
