3D extension flexion mobilisation spine

Purpose of the exercise

Aims to improve overall mobility and motion control of the spine in three dimensions. Contributes to reducing stiffness, improving segmental mobility and optimising trunk coordination. Supports healthy movement patterns in daily activities and sports movements involving multiple planes of motion.

Supplies

• Mat or comfortable surface

• Sufficient space to move freely

Starting position

1. Assume a comfortable starting position (e.g. sitting, standing or on hands and knees)

2. Hull relaxed

3. Shoulders low and relaxed

4. Core slightly tightened

5. Breathe in and out calmly

Implementation

1. Start by making a slight flexion movement of the spine

2. Then move fluidly towards extension

3. Gradually add a slight side bend

4. Combine the movement with subtle rotation of the torso

5. Run the movement through the entire spine

6. Move in a calm and controlled circular or wave-like pattern

7. Breathe with the movement

8. Change direction of movement if required

Points of interest

✓ Move calmly and fluidly
✓ Breathe relaxed with the movement
✓ Move within a pain-free range
✓ Focus on quality of movement
✓ Relax neck and shoulders

✗ Forcing the movement
✗ Jerky or uncontrolled execution
✗ Holding your breath
✗ Moving through pain
✗ Excessive tension in the lower back

When this exercise?

3D extension/flexion mobilisation spine is used to improve overall mobility and control of the back, especially in cases of stiffness or limited mobility. The exercise is suitable as a mobilising exercise within warm-up, recovery training and rehabilitation, and can help prepare the spine for more complex movements in sports or daily life.

Due to its low-impact nature and focus on controlled movement, the exercise is applicable in different phases of training and recovery. For back pain, recovering injuries or after medical procedures, application and build-up should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.