Flexion/extension mobilisation of spine in seat

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 movements. Supports healthy back function in daily activities and sports movements.

Supplies

• Chair, bench or stool without backrest

• Flat surface

• Sufficient space to move freely

Starting position

1. Sit upright on a chair or bench

2. Feet flat on the ground at hip width

3. Seat bones in good contact with the seat surface

4. Hands rest on thighs

5. Shoulders relaxed and low

6. Look ahead

Implementation

1. Slowly arch the back by bending the spine (flexion)

2. Let the head and shoulders move in a relaxed manner

3. Roll back up in a controlled way

4. Then move to extension by opening the chest

5. Keep the pelvis stable on the seat

6. Move fluidly between flexion and extension

7. Breathe quietly with the movement

Points of interest

✓ Move calmly and in a controlled manner
✓ Breathe with the movement
✓ Keep the pelvis stable
✓ Move within a pain-free range
✓ Relax neck and shoulders

✗ Forcing the movement
✗ Jerky or fast execution
✗ Leaning back from the hips
✗ Holding your breath
✗ Moving through pain

When this exercise?

Flexion/extension mobilisation spine in sitting is used to improve the mobility of the back and reduce tension, especially in cases of prolonged sitting or stiffness of the spine. The exercise is suitable as a mobilising exercise within rehabilitation, warm-up or recovery moments during the day.

The stable starting position makes the exercise low impact and controllable, making it suitable for different levels and target groups. For back pain or recovering injuries, 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.