Get Moving! Plus Series – Spine

These exercises are focused on mobility and strength of the spine for those who lack mobility, feel “stiff”, suffer chronic pain or have a musculoskeletal condition affecting the spine.

Please read the Spine Instruction Booklet before you start.

Everyone’s conditions, symptoms and impairments will and can be unique, and there may be other exercises that are more appropriate.

There is a variety of mobility exercises included for the spine.

Talk to your Physiotherapist or Exercise Physiologist for guidance on which exercises may be best suited to you or for more challenging and advanced, or regressed options.

General exercise parameters

As these are just general guidelines, please consult with your allied healthcare professional for individual prescription.

  • When performing a mobility exercise, try performing 2-3 sets of 10-15 reps or as otherwise prescribed. Initially, you may find you can only perform one set or only 5 repetitions and that’s ok. Slowly and progressively build the number of sets and reps.
  • For exercises where the position is held still (e.g., a stretch or isometric strength exercise), try performing 2-3 sets of 5sec holds, then 10sec, 20sec, 30sec and so on has you progressively increase time held and/or increase the set range, or as prescribed.
  • When moving “in” and “out” of a joint range (e.g., self-assisted knee flexion or ankle dorsiflexion) do this with control and equal speed. Build up to perform 2-3 sets of 10-15 reps or as otherwise prescribed.
  • Keep a normal steady breath throughout the exercises. Try not to hold your breath excessively while exercising.

Please note: your doctor/surgeon or physiotherapist may not want you rotating or moving a recently reconstruction joint in a certain direction or degree and with force/resistance. If you are unsure about what mobility exercises to do and how to perform them safely, please do not attempt the included exercises and ask for professional guidance first.