{"id":101445,"date":"2025-08-22T08:57:13","date_gmt":"2025-08-22T08:57:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/101445\/"},"modified":"2025-08-22T08:57:13","modified_gmt":"2025-08-22T08:57:13","slug":"a-physical-therapist-shares-the-four-moves-he-does-to-keep-his-spine-feeling-youthful","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/101445\/","title":{"rendered":"A physical therapist shares the four moves he does to keep his spine feeling youthful"},"content":{"rendered":"

Back pain is common if you work a desk job, but that doesn’t mean you should ignore it.<\/p>\n

“Many people spend most of their day in limited positions, like sitting, which can cause stiffness over time,” says physical therapist Sanjit Kooner<\/a>.<\/p>\n

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You can alleviate some of these aches and pains by incorporating more movement into your day.<\/p>\n

You may like<\/p>\n

A good place to start is this four-move stretching routine from Kooner that’s designed to keep your spine feeling youthful.<\/p>\n

He uses this routine himself to counteract inactive days, as it “encourages the spine to move in all the ways it\u2019s meant to.”<\/p>\n

How to do Sanjit Kooner’s spinal health stretching routine<\/p>\n

You don’t need any equipment for this routine and it shouldn’t take longer than 10 minutes.<\/p>\n

Kooner says that he usually performs six to 10 repetitions of each exercise.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

“I\u2019ll do this three to five times per week, often as part of my warm-up or after staying in a stationary position for too long,” he says.<\/p>\n

“The back routine is designed to keep the spine mobile and resilient by moving it through all its primary ranges of motion\u2014extension, flexion, side bending, and rotation.”<\/p>\n

According to Kooner, regular stretching helps maintain joint range of motion, reduces muscular tension, improves circulation, and keeps connective tissues pliable.<\/p>\n

Here are the benefits of each move demonstrated above.<\/p>\n

What are the benefits of each move<\/p>\n

Cobra and wiggle<\/p>\n

“This move opens the front of the body, restores lumbar extension, and promotes gentle movement between vertebrae,” Kooner says.<\/p>\n

Lumbar extension is the backward bending motion of the lower back\u2014the exact opposite position to sitting.<\/p>\n

Kneeling thoracic extension and side flexion <\/p>\n

“This targets the mid-back\u2019s ability to extend and laterally bend,” says Kooner.<\/p>\n

Practicing lateral (side) bends with your mid-back means that you\u2019ll be able to move more freely, rather than relying on your neck and lower back to execute this kind of movement.<\/p>\n

Spinal wave<\/p>\n

“This improves segmental control and coordination along the spine,” Kooner says.<\/p>\n

This should make your back feel more fluid and less stiff.<\/p>\n

World’s greatest stretch<\/p>\n

This move is rightly popular with all trainers and has a name that reflects its effectiveness.<\/p>\n

“It combines hip, hamstring, and thoracic spine mobility, which is key for full-body movement patterns,” Kooner explains.<\/p>\n