Your spine functions as an integrated unit. Restrictions in one region create compensation in others. A stiff thoracic spine forces the neck and low back to move excessively. Limited lumbar mobility stresses the hips and mid-back. This routine addresses all three spinal regions: cervical (neck), thoracic (mid-back), and lumbar (low back). The sequence flows from top to bottom, creating systematic mobility throughout the spine. Get your personalized spine routine: Start your 14-day free trial Cervical Spine Sequence Start with neck mobility to release upper spine tension and prepare for thoracic work. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest JME 3 Tilt your head left then right toward your shoulder Thoracic Spine Mobility The mid-back should provide the majority of spinal rotation. These exercises restore that capacity. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 152 Rest one hand either on the back of your chair or desk. With the other arm, rotate toward the ceiling and follow your fingertips with your eyes. Return to the middle and repeat. JME 151 Either sitting or standing, extend one arm up over your head. Bend toward the other side for a gentle stretch in your side body. Return to the middle and repeat. Thoracic Extension Forward head posture flattens thoracic kyphosis. Extension movements restore healthy curves. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 156 *Wall Required: With one arm resting on a wall (and your elbow at 90 degrees), extend one foot in front of the other. Slightly bend your upper body forward, find a gentle stretch, and return to the starting point. Lumbar Spine Mobility Low back mobility supports hip function and absorbs ground forces during walking and running. 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 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. Integrated Spine Movements Real spinal function requires coordinated movement across all regions. These exercises challenge that integration. JME 153 Standing, rotate your upper body to the left and to the right. Be slow and controlled - find what works for each side. JME 94 Slowly bend forward and reach your hands toward the floor. Programming Spine Mobility Perform this routine 3-4 times weekly for maintenance. Daily sessions work best when addressing specific restrictions. The full sequence takes 12-15 minutes. When time is limited, include at least one exercise from each spinal region. Morning spine mobility reduces stiffness accumulated during sleep. Evening sessions help with recovery and sleep quality. Targeted Spine Programming This routine addresses general spine mobility. Your specific restrictions benefit from targeted exercises. simplmobility provides joint-specific programming in 2-3 minute sessions that fit any schedule. Start Your Free Trial