03/18/2026
Dancers, try these tips for spinal mobility🩻🌀🤸🏽♀️
1. Move your spine in all 3 planes: Most people only train sagittally (up & down) Instead, train the following:
✨Sagittal plane (up & down)
✨Coronal plane (side to side)
✨Transverse plan (front & back)
2. Control your range: Passive flexibility ≠ usable mobility. If you can’t slowly articulate into it and out of it, it’s not integrated yet.
3. Segment the spine: Instead of one big arch think tailbone → low back → mid back → upper back → neck. Articulation builds control.
4. Breathe into the back body: We often breathe only into the chest. Try expanding into your ribcage, mid-back, low back. Breath unlocks stiffness.
5. Strengthen what you mobilize: After spinal waves or backbends, add stability work (dead bugs, bird dogs, etc) Mobility without strength = instability.
6. Train rotation gently: I love opening my spine softly with seated twists, supine twists, thread-the-needle, child’s pose… Rotation keeps the spine youthful.
7. Slow > extreme: Slow spinal waves are more effective than aggressive flows. (Speed hides stiffness🫣)
8. Mobilize your thoracic spine: Most stiffness lives in the mid-back. Foam rolling & extension over yoga blocks have been my bffs here lately😅
How does your spine feel this week?? Save these tips for your next movement sesh
