Is Your Spine “Stuck”? Unlock Better Movement Today
Is Your Spine “Stuck”? Unlock Better Movement Today
Is Your Spine “Stuck”? Unlock Better Movement Today
We’ve all had those mornings—you wake up, sit up, and feel like your back is made of concrete. It takes a few minutes of shuffling around before you feel “human” again.
At HealthQuest Physical Therapy, we often hear patients say, “I just want to be flexible again.” But when it comes to the spine, flexibility isn’t the only goal. We need to discuss spinal mobility.
Mobility vs. Flexibility: What’s the Difference?
It’s easy to confuse the two, but for a healthy back, the difference matters:
- Flexibility is the ability of your muscles to stretch (think: touching your toes).
- Mobility is the ability of your joints to move through its full range of motion (think: reaching overhead or twisting to grab a seatbelt without pain).
Why does this matter? When your spine lacks mobility, your body compensates. Stiff upper back? Your lower back or neck takes the hit, often leading to pain or injury.
The HealthQuest Philosophy: “Motion is Lotion.” Movement lubricates the joints, nourishes the discs, and quiets the nerves.
3 Signs You Need to Improve Spinal Mobility
If you recognize these signs, your spine might be asking for help:
- The “Check Engine” Light: You feel a constant, dull ache in your mid or lower back after sitting for 30 minutes.
- The Robot Turn: When you need to look behind you while driving, you have to turn your entire torso instead of just rotating your neck or back.
- Morning Stiffness: You feel significantly older in the morning than you do in the afternoon.
Try This: The “Daily 3” for Spinal Freedom
Note: These movements should be pain-free. If you feel sharp pain, stop immediately and contact us.
- Cat-Cow (The Spine Wake-Up Call)
Why: Lubricates the entire spine from neck to tailbone.
How: On hands and knees, inhale as you arch your back and look up (Cow). Exhale as you round your spine toward the ceiling and look at your belly button (Cat).
Reps: 10 slow cycles.
Video link
- Open Book (Thoracic Rotation)
Why: Unlocks the stiff mid-back (thoracic spine) caused by desk work.
How: Lie on your side with knees bent. Keep your bottom arm straight out. Take your top arm and rotate it open like a book, following your hand with your eyes. Try to touch your top shoulder to the floor behind you.
Reps: 10 reps per side.
Video link
- Seated Pelvic Tilts
Why: Reconnects your brain to your lower back muscles.
How: Begin by lying on your back with your knees bent and feet resting on the floor. Position your pelvis in a neutral position. Slowly tilt your pelvis forward, then back to neutral, and tilt it backward. Concentrate on moving only your pelvis during this exercise.
Reps: 15 reps.
Video link
From “Stuck” to “Pain-Free”
At HealthQuest, we don’t just guess; we follow a proven path to get you back to the life you love:
- Discovery: We assess exactly which segments of your spine are stiff and why.
- Development: We build a custom plan to restore mobility where it’s missing and build strength where it’s needed.
- Progress: You regain the freedom to move without thinking about your back.
- Pain-Free: You return to golf, gardening, or playing with the grandkids.
Ready to Move Freely Again?
If you are tired of feeling stiff or limited, you don’t have to wait for it to “go away on its own.”
Schedule Your Free Assessment at HealthQuest- Move Better, Live Better starting today!