Extension/flexion mobilisation spine

Purpose of the exercise

Aims to improve mobility and motion control of the spine in the sagittal plane. Contributes to reducing stiffness, improving postural awareness and promoting smooth trunk movement. Supports healthy back function in daily activities and sports movements.

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. Move the spine in controlled flexion (arching the back)

2. Let the movement flow smoothly throughout the spine

3. Then move to extension (hollowing the back) in a controlled manner

4. Keep movement calm and pain-free

5. Breathe with the movement

6. Switch smoothly between flexion and extension

7. Move without force or forcing

Points of interest

✓ Move slowly and in a controlled manner
✓ Breathe calmly and evenly
✓ Move within a comfortable range
✓ Focus on segmental movement of the spine
✓ Relax neck and shoulders

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

When this exercise?

Extension/flexion mobilisation spine is used to improve back mobility and reduce stiffness. The exercise is suitable as a mobilising exercise within warm-up, recovery training or rehabilitation for back problems. In addition, the exercise can contribute to improving posture and movement quality in athletes and non-athletes.

Due to its low load and controlled nature, the exercise is applicable in different phases of training and recovery. In case of back pain, recovering injuries or after surgery, 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.