neck stretch
upper back stretch
spine mobility stretch
neck stretch
upper back stretch
spine mobility stretch

October 16th is World Spine Day. This year, the theme is Move Your Spine. Regular physical activity and movement of the body and spine play a crucial role in supporting musculoskeletal health for the average Canadian.  Here are three stretches to help #MoveYourSpine

Here are three stretches to help #MoveYourSpine.  

Stretch 1: Cat-Camel Stretch

The cat-camel stretch helps improve spinal flexibility, promotes joint mobility in the entire spine, and stretches the muscles of the back.

  • Begin on all fours, with your hands aligned under your shoulders and knees aligned under your hips.
  • Start by arching your back upward while breathing out through your mouth, tucking your chin toward your chest, and rounding your spine like a scared cat and pulling your belly button in towards your spine. Hold this position for a couple seconds.
  • Slowly reverse the movement by lowering your belly towards the floor, lifting your chest and tailbone upward, and looking up towards the ceiling while breathing in through your nose.
  • Repeat this fluid back-and-forth motion, alternating between the cat and camel positions for several repetitions.

Stretch 2: The Chest Opener Stretch

The chest opener stretch helps counteract poor posture, relieve tension in the chest and shoulder muscles, and promote better upper body alignment.

  • Stand tall with your feet hip-width apart and your shoulders relaxed.
  • Interlace your fingers behind your back, or if more comfortable, hold onto a towel or strap.
  • Gently squeeze your shoulder blades together as you straighten and lift your arms away from your body.
  • Keep your chest lifted, and if possible, slightly tilt your head back to deepen the stretch.
  • Hold the stretch for a few seconds, feeling the opening in your chest and shoulders. For an advanced stretch, keep your knees straight and lean forward until you feel a slight stretch in your hamstrings.
  • Release and repeat the stretch for several repetitions.

Stretch 3: Rainbow Rolls Stretch

The “Rainbow Rolls” stretch is great for bringing blood flow to neck and shoulders that get stiff from prolonged sitting.

  • Sit comfortably on a chair with your feet touching the ground and your hands in your lap.
  • Slowly tilt your head to bring your left ear to your left shoulder. Hold for 10-20 seconds.
  • Slowly tilt your head in the opposite direction to bring your right ear to your right shoulder. Hold for 10-20 seconds.
  • For a deeper stretch, you can use your hand to guide your head as you relax your neck muscles




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