Ultimate Spinal Workout

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A traditional spinal workout often neglects the entire spine, with a predominant focus on the lower back. This comprehensive routine, endorsed by Rob from AMR Physio, addresses all areas, including the often-overlooked neck, to promote overall spine health.

Rob’s Recommendations: Incorporate both mobility and strengthening exercises for a balanced and effective approach to spine health.

Lower Back exercises for the Spinal workout:

Hyperextensions:

Start with light weights, gradually increasing over time.
Check out this instructional video for valuable tips on form and focus.

Additional Lower Back Exercises:

Side Flexion on Hyperextension
Cable Rotations
Jefferson Curls

Thoracic exercises:

Exercises for Thoracic Mobility and Strength:

Laying Extensions
Seated Side Flexion
Kneeling Cable Rotation

Neck exercises:

Neck Strengthening Exercises:

Deep Neck Flexion

Progressions for Neck Strengthening:

Banded, off bench at an angle, and bridging.
Cervical Extension Progressions (Banded, off bench at an angle, and bridging).
Side Flexion off Bench

Important Note: If you haven’t targeted specific muscles or explored particular ranges in a while, initiate your spinal workout with lighter weights, gradually progressing over time.

Remember: Maintain a well-balanced routine that combines both mobility and strengthening exercises to ensure comprehensive spine health.

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