EXERCISES FOR THE SECTIONS OF THE SPINE
The spine can be divided into the areas of the sacrum - tail (and sacroiliac
joint), the lumbar -low back, thoracic - chest area, and cervical - neck. The following exercises are not
to be seen as a fixed routine. Rather take from the selection those which feel to you that they are working
the spine in the way you need it. It would be useful to include one of more from each section to give the
spine a complete workout.
Sacrum and sacroiliac joint
1 Lying prone, knees bent. Allow
pelvis to sink.
2 Lying Tree, and both ssoles together
4 Frog and variations
Piriformis stretch and Universal stretch.
6 Swan or Stretching Tiger pose.
8 Foot raise tilting.
1 Savasana with uddiyana bandha (and nauli standing)
Prone leg raises and curls
10 Lateral bends
Upper back / shoulders
Shoulder shrugs and rolls
2 Elbow circling and hugs
Dog, kneeling, to wall and all fours
4 Head of cow
Moon posture breathing
6 Plank bridge
8 Crab / wheel
1 Head turning
5 Choking pose, and to sides
Fish (great care)
Tapping and massage
Headstand and variations
Shiv Giri Baba / Derek Osborn