Spinal stenosis involves narrowing of the spinal canal, creating pressure on nerves. Unlike disc issues, stenosis often responds better to flexion-based movements that open the spinal canal. Standing and extension typically worsen symptoms. Understanding this directional preference guides effective exercise selection. Positions that create space reduce symptoms. Get your personalized routine: Start your 14-day free trial Flexion-Based Relief Forward bending opens the spinal canal. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. Hip Mobility Hip flexibility enables comfortable positioning. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. Supported Positions Positions that reduce lordosis provide relief. JME 105 Sitting in your chair, create and arch with your spine both by pushing your chest forward and then pushing your chest backward. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. Upper Body Mobility Overall mobility supports functional movement. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 1 Look left and then right Lower Body Care Leg symptoms require attention to lower body mobility. JME 161 Sitting in your chair, raise one arm above your head and rotate your upper body in the other direction to feel a gentle stretch in your side body. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. Position Guidelines Sitting often feels better than standing. Walking uphill easier than downhill. Shopping carts provide relief through forward lean. Work with your healthcare provider for appropriate management. Stenosis-Friendly Programming simplmobility provides flexion-friendly mobility routines. 2-3 minute sessions support comfortable movement. Start Your Free Trial