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This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://youtu.be/rvXc1fGlF-4
Brad: We're going to show you five simple and easy waves to unlock your spine, and we're going to show you all of them in the standing position to get you ready for the day. These are good for anyone, of any age. However, if you have some preexisting conditions, like maybe you've had a back surgery or a recent back injury, I would hold on it.
Mike: You also do not want to do them, immediately stop, if they are causing an increase in pain.
Brad: Oh, we don't want to forget about osteoporosis. If you have osteoporosis in your spine, that's a precaution, as well. All right, the first one, Mike's going to demonstrate it, we like to call this the Rick Olderman flexion exercise. You can see starting from his head and gently rounding his spine down to the sacrum, and down, and then you come back up.
Brad: The whole idea of this one is that you separate and stretch each individual vertebra, as opposed to doing it at one location causing a great deal of stress and causing an injury. Round it out. Do this three repetitions, and you'll be ready to go for number two.
Mike: The second exercise is to do some back extensions in standing. You could put your hands on your waist and then go back. I'm going to demonstrate it like on a countertop, so you can put them on your waist or grab onto the countertop and just lean back, but only if this feels good. Some people don't like extending their back.
Brad: Especially if you have stenosis, which if you're over 50 or 60, then there's a better chance. Let's go to number three, Mike. All right, the next one is simply taking a Booyah Stik or broomstick about four feet long, or a towel, or a sheet over your head, stretch up real tall, and lean side to side, right to left, nothing too aggressive, just let it stretch out, stretching up tall. Three or four times is adequate.
Mike: Make sure to keep your hands wide, because you can't do much if they're too close.
Brad: Good point. All right, the next one, you can take your towel roll or your stick, get it tight behind and right on your shoulders, straight out, and it's a rotation exercise. You can do it. I'll just talk about Mike. He's moving the hips, moving the shoulders.
Brad: Now if you want to isolate the thoracic spine between the shoulder blades, simply sit down and rotate, and you'll feel much more of the stretch up in the upper back.
Mike: I can't rotate nearly as far.
Brad: Right. That's what we're doing. We're isolating. All right. Five of those are adequate. You can do more if you want. Number five, again, take your towel roll, sheet, or stick, and place it as Mike has it behind his back. I have it here. Hold it here. Elbows in, and we're going to extend back. I'm going to push up and out. This is one of my favorite ones. I can get my back to crack and pop a little bit when I do this one. You start low. For each level, you can do one. It works a little better with a stick because you get more distinct pressure at each level, but the towel works fine, as well.
Brad: We've got a bonus coming up.
Mike: Option six is just hanging. This is a nice bonus option. Slowly you can grab onto some bars, or a pull-up bar, Hanging Handles, whatever you have. Slowly descend using your feet to control it. If you're having back pain, you will want to go slow, and just hang here. You can hang for 10 seconds, 30 seconds, a minute, whatever you can tolerate. As you feel comfortable with this and want more traction on your spine, you can lift your feet off the ground, but only if you feel comfortable and this doesn't hurt.
Brad: Right. This is one that Bob and I do regularly. Mike, I think you do this intermittently.
Mike: Yes.
Brad: It is spinal decompression. I needed to throw it in here. If you have something to hang from and you want to try it, it's worth a try if it's pain-free and you feel good afterward, as well. Once again, let's do the finishing tagline.
Mike: I forgot it already.
Brad: Be careful.
Mike: Be helpful.
Brad: Be helpful!!
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