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Spinal Mobility Exercises

Spinal Mobility Exercises
Spinal Mobility Exercises
Spinal Mobility Exercises
Spinal Mobility Exercises
Spinal Mobility Exercises
Spinal Mobility Exercises
Spinal Mobility Exercises
  • Stock: In Stock
  • Model: Exercises-Spinal-Mobility
  • Weight: 5.00g
  • Dimensions: 10.00cm x 10.00cm x 0.20cm
$0.00 CAD
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These free exercises will help you maintain your mobility and avoid back and neck pain as you age.

Spinal Mobility - So Important to Maintain as we Age

Spinal mobility is something most people do not think about when they are young. After all, we are born so flexible and can move in pretty much any direction without having a second thought about it. We run, play, twist, jump and do physical activities with our friends all day long.

As we age, we start to get into a routine in our lives. Day after day, we do repetitive activities such as going to work. At work we may be sitting at our computer for 8 hours. We may be bend over and twisting one way during the course of the day. We may be lifting and carrying objects the same way day after day. We sit and drive home and to work. We tend to even sleep the same way day after day.

Take a look at your life. You may find that like most of us, you have a posture that is bent forward (flexed) most of the time during the day and evening. You will find that in our society we tend to work with our arms out in front of us. We tend to sleep with our spine in a flexed position. We usually have our heads out forward (forward head posture). Our shoulder blades tend to be rounded to the front of our bodies (protracted posture). This occurs due to the way our society has gone. Those devices and amenities that made our life better are also causing issues down the road.

The problem is by the time we realize we have lost our mobility, balance, and strength it is too late. It happens slowly, decade by decade our tissues tend to tighten up and we over use certain areas of our joints more than other areas. We tend to lose extension and rotation in our lower and mid spine (lumbar and thoracic spine). We compensate by overusing one area of the spine and under use other areas. Losing mobility of the mid spine can even affect the efficiency and ability to breath.

You might notice by the time you hit your 30's that you feel a little stiff rotating your spine or extending your back. By the time you are 50, if you have not been actively working on rotation and extension in your spine you will find it very difficult to do this smoothly and efficiently. You might find you can still do it, but it is an effort. If one were to observe you, they might notice that when you move, your mobility is not done smoothly with all your joints. You would observe just a few joints moving excessively to compensate for the lack of movement of the other joints. This can lead to issues over time, including stiffness, pain, arthritis and muscle imbalances.

By getting into a routine and performing these simple stretches, it can make such a difference as you age. By doing just 5 reps daily of these spinal mobility stretches you can help avoid the loss of mobility that is bound to happen as you age. Think about it logically. Think about your daily routine. Whatever your spine does for most of the day and night, it is very important to balance that by stretching your spine in the opposite direction daily. This will help prevent the issues that are seen daily in medical practices that treat elderly patients.

Download the exercises (in pdf format) below:

Free Exercises for Spinal Mobility

The Physio Store website does not provide specific medical or physiotherapy advice of any kind. All content on The PhysiotherapyRoom website including text, images, video, graphics, documents and other information, provided by The Physio Store Inc. does not constitute medical advice of any kind, and is not intended to be, and should not be, used to diagnose or identify treatment for a medical condition and may not be relied upon by you as medical or health care advice. You are advised to always seek the advice of a physician and/or qualified physiotherapist or other health practitioner in your area BEFORE taking any action, ordering or starting to use any product or exercises from our website. The Physio Store Inc. is not responsible or liable for any failure to follow the foregoing advice.

We offer free advice from a registered treating Physiotherapist.

Similarly to having a pharmacist available to answer your questions in regards to medications you buy at a pharmacy, we are here to answer your questions on our products in regards to your health.

We can discuss general issues about injuries, muscles, joints, pain etc. and provide advice on what products and exercises will help your specific needs. We will respond within 24 hours.

Our Return Policy

You may return most new, unopened items which were not special orders within 30 days of delivery for a full refund.  Items should be returned in their original packaging.  We'll also pay the return shipping costs if the return is a result of our error (you received an incorrect or defective item, etc.).

**Customers are responsible for return shipping charges.  Except in the case of an error made by us or manufacturer defect**

Exceptions to Our Return Policy

To maintain hygienic standards in accordance with Ontario Health and Health Canada infection and disease prevention initiatives ALL medical, surgical, and rehabilitation equipment and soft supports are non-returnable, unless they have a manufacturer guarantee. Other items we do not return include (but are not limited to):

  • Cold therapy products and accessories
  • Theratherm digital moist heat pads
  • Amoena Products
  • Custom orthopaedic braces
  • Taping products
  • Compression therapy products
  • Pelvic Floor exercisers (EMY, Perifit)
  • TENS, IFC, NMES and like units
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  • Shoulder immobilizers/slings
  • Any items marked as non-returnable on the product page.
All Our Products are Fully Guaranteed Against Defects

Please check your package immediately to be sure your order is correct and items were not damaged.  If you receive a defective product or an incomplete order, EMAIL US IMMEDIATELY for prompt action at  Please include your name and order number.  Damaged or short shipments should be reported within 5 days of receipt.  Please keep the box if the item is damaged. If your tracking number shows as delivered but you never received your package, you need to report this within 5 business days. Someone on our customer service team will reach out with further steps.

We cannot accept returns on merchandise that was opened, used, is missing the serial number or UPC, or returned more then 30 days after delivery.  If you would like to make a return or exchange, you must contact us by phone or email.

How to Initiate a Return!

Email us at, let us know your Name, Order number, which products you want to return and the reason!  

One of our friendly Customer Care team members will reach out to you as soon as possible with the next steps!

Items returned to us without notification will not be eligible for a refund or exchange.

To deter against insurance fraud, in the event of a request for a refund we reserve the right to contact your insurer to verify the status of your reimbursement prior to processing your refund.  If an individual is abusing our return and refund policies, your order will be placed on hold and you will be notified of an additional restocking fee of up to 25% before items are shipped.

Our Exchange Policy

We are committed to offering you a low-risk online shopping experience.  If you need a different size or you want to exchange for a different product, we've got you covered.  You need to reach out to us within 5 days of receiving your item.  We will pay the return shipping fees (for the first exchange) when you request an exchange within the first 5 days after receiving your order.  Plus, we offer free advice from our physiotherapists.  Our team is standing by to help you figure out what product or size might be better for you.

How to Initiate an Exchange!

Please reach out within the first 5 days of receiving your item.  Try it on, if it does not fit, reach out to us.  We would be happy to help you get the right item for your needs.  You cannot use this item for a month then decide to exchange or return the item.  If the item has been used and cannot be resold and is not in the original package, we will cannot allow an exchange or refund! 

If you have ordered the wrong size or product and require an exchange please email us at CustomerService@PhysiotherapyRoom.comWe will send you a pre-paid shipping label by email to cover the shipping fees.  Please note we cover the shipping fees when you request an exchange within the first 5 days of receiving your product.   Also note, we cover the shipping fees for the first exchange on your order, if you have multiple exchanges on the same order, you will be responsible for the shipping fees after the first complimentary exchange.

Note:  Please return all packaging and instructions and place your item in a suitable shipment box with the pre-paid label attached.  

When will I get my refund?

It usually takes about 2-3 weeks.  Most refunds are fully refunded in 3-5 days after we receive and process your return.  The refund will appear on your original payment method.

International Orders

All orders shipped outside of Canada are final sale and cannot be returned or exchanged.  Some items are not eligible to ship outside of Canada. This will be stated on the product page. If this is the case, we have the right to cancel and refund your order.

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