Ten movements for a healthy mobile back

Here are ten movements that will ease you into greater mobility and health. They require a little bit of time and not extra equipment.


  1. The turning turtle – Place yourself on your back and raise all limbs in the air including your head. Breathe and move all your limbs and body to turn back and forth from stomach to back .
  2. The look around – Place yourself on one leg and opposite side hand on the ground. Turn from facing up to facing down and switch limbs every several movements.
  3. The cross reach – Place yourself on your back with your legs straight together and your arms to the side. inhale and arch one leg to opposite hand and exhale and let it relax back down. Repeat.  Turnover and repeat the movement while facing downward.
  4. The head screw – Stand a step away from the wall and place both hands on the top of your head. Place your head (hands buffering)on the wall and turn back and forth while you maintain the contact with the wall.
  5. The Cobra – lie on your stomach and place your arms in a Y forward. Inhale and arch from the bottom of the spine upward. Exhale and release downward gently.
  6. The shoulder blade walk – Stand a step away from the wall and lean on it with your shoulder blades. Breathe and walk up and down the wall using your shoulder blades and body motion.
  7. The boat – Lie on your stomach and raise all limbs and head in the air. Breathe and use the body motion to rock forward and back as far as you can.
  8. The duck walk – sit on your behind and raise your legs so only your behind is on the ground. Walk forward and back with your body motion and let your breathing set the tempo.
  9. The exorcist – Stand a step and a half from the wall facing away from it. Walk with your hands down into a hand bridge and back up.
  10. The twister – Stand a step and away from a doorframe. Place both palms on the inner side of the doorframe and slide each leg in turn to the side as you exhale. Inhale and come back to standing and repeat to the other side.

Have fun and enjoy the innate ability of your body.

Published by

Sharon Friedman

Student and teacher of movement and Martial art. Husband and Father. I can rebuild you, I have the technology :)