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Super-easy, no props, not embarrassing all-in-one spine mobilizer

Aka: how to stretch in public without looking like a weirdo

Do you ever feel self-conscious busting out your movement regime at the office, or at the airport?

I love being able to take classes or be in movement spaces where there is lots of room to take up space, but sometimes we don’t have that option, and we need a simple way to get in some movement that a) doesn’t need a lot of space or special props and b) you can do publicly without feeling self-conscious about it.

In this video I demonstrate how to do this super-easy, no props, all-in-one spine mobilizer.

There are a few different things I love about this move:

  • It’s completely closed chain (hands and feet fixed to an object) so you can use both your legs and your arms to create that leverage for pushing.
  • It starts you in a position that mimics gait – in other words, you’re like a freeze frame of walking with the reciprocal (opposite) arm to leg pattern.
  • When you walk, your spine needs to be able to move in all three planes, and so you can use this movement to work on all of them, or you can pick the one that feels the most restricted and work on that one.
  • You’re working on spinal movement while already in rotation, which means you’re working in more than one plane of movement at the same time. This is much more typical to how bodies move in real life.

Try it out, and let me know in the comments how you get on!

We need a simple way to get in some movement that a) doesn’t need a lot of space or special props and b) you can do publicly without feeling self-conscious about it.

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About Sarah

I love to write, and I love concepts and understandings about human movement, which make me a professional body nerd. Former editor of the Yoga Tune Up blog, you’ll find all my current ideas and obsessions here.