7 Exercises for Spinal Mobility

written by JOSH GESSNER | The Athletter

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Good morning to all new and old readers! Here is today’s edition of TheAthletter, exploring stories, ideas, and frameworks to be the best athlete you can be —and how you can apply them to your career.

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What you’ll learn:

7 mobility exercises for the spine that I’m doing for pitching velocity.

P.S. Send me feedback on how I can improve. I want to be worthy of your time. I respond to every email.

Spinal mobility is my biggest priority for my training.

Not just for the health aspect - but for the performance enhancement as well.

Here are 7 of my favorites:

For exercise demonstrations: Go here

1) QL Raise:

Mobility side to side.

The deepest stretch I've felt for the spine going sideways.

2) Elephant Walks:

My favorite exercise for gently opening up the posterior chain and spine flexion.

3) Jefferson Curl:

A more advanced movement for spinal flexion.

DONT go heavy - this is a stretch exercise not a strength exercise.

4) DB Pullover:

Love this exercise for shoulder and thoracic spine mobility.

It stretches the chest, lats, and improves overhead range of motion.

5) Back Bridge:

Open up the whole front of the body.

Great for spinal extension.

6) Barbell Twists:

For increasing rotational mobility.

The barbell gently pulls you into deep ranges of motion.

7) Thrower's Stretch:

Combines spinal extension and rotation.

8) Plate Twists:

Another one that combines rotation and extension.

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