Lower Back & Pelvis
Thoraco-Lumbar Junction Flexibility
This standing rotation exercise loosens the thoraco-lumbar junction, a frequently stiff transition zone between the thorax and lumbar spine.
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Mobilization
Articles tagged "Mobilization"
12 articles
Lower Back & Pelvis
Sacroiliac Joint Unlocking
Sacroiliac joint unlocking technique using knee crossing to relieve lower back and pelvic pain.
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Lower Back & Pelvis
Spinal Mobilization (Cat-Cow)
The Cat-Cow spinal mobilization alternates flexion and extension of the spine on all fours to improve back movement fluidity.
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Neck & Cervical
Gentle Neck Mobilization
Gentle neck mobilization exercise through slow rotations and progressive circles, designed to restore cervical range of motion and relieve muscle tension.
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Neck & Cervical
Neck Muscle Mobilization
Active neck muscle mobilization exercise in standing or seated position, with manual chin guidance to improve cervical rotation range.
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Shoulders & Upper Back
Shoulder Mobilization
Two gentle shoulder mobilization exercises in Y-arm and V-arm positions, with slow controlled movements to restore joint range of motion.
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Hips & Lower Limbs
Deep Squat
Deep squat with heels on the floor, 30 to 90-second hold to mobilize hips, knees and ankles simultaneously.
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Hips & Lower Limbs
Range of Motion Improvement - Lying Bicycle
Lying bicycle exercise (air pedaling) on the back to improve hip and knee range of motion while mobilizing hamstrings and quadriceps.
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Hips & Lower Limbs
Hip Joint Flexibility
Hip flexibility exercise lying on the back, with circular leg movements to mobilize the hip joint in all directions.
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Hips & Lower Limbs
Kneecap Mobilization
Manual kneecap mobilization while seated, with up/down and lateral movements for 90 seconds to restore patellar glide and relieve knee pain.
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Hands, Wrists & Elbows
Wrist Mobilization
Wrist mobilization in two steps: light shaking to release tension, then puppet-style rotations to restore joint range of motion.
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Feet & Ankles
Ankle & Foot Mobilization
Learn how to mobilize your ankles and feet while seated through gentle rotations and flexion/extension movements to improve joint flexibility.
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