Spinal Rotation Exercise Mobilising Neck and Thoracic Spine, Lumbro-Sacral Region and Pelvis

 

I commenced this exercise aged 68 to clear pain and tightness in the neck and sub-occipitals that first became prominent in my 40’s and gradually escalated. At its worst it would project forward through the cranium to the temple. Managed well by exercise, activity and massage but, with age, the effects from the underlying causation of mild scoliosis required more focus. Over several months practising this exercise mobilising the full length of the spine has been spectacularly effective.

 

A spine and pelvis distorted by structural leg length discrepancy for six decades, working on my feet for three decades, a lifetime of a relatively high loading from work and athletic training, and injuries including whiplash, a fractured thoracic vertebrae, and two lumbro-sacral injuries; one of which one put me out of action for two months. At its worst I faced the prospect of retirement from active life. I began this exercise four years into self treatment of Short Right Leg Syndrome. Should have done it sooner.

 

Mild scoliosis through the thoracic spine is universal. The majority of cases are right sided from a right leaning tilt through the pelvis created by a structurally short right leg. The convex side of the curve facing rightward. That is, the spine goes rightward in the lower part of the back, curves back around on itself in a leftward direction as it passes through the shoulders and neck. The right shoulder is elevated over the left and the head tilts to the left. Musculature down the right side of neck and back is loaded 24/7 holding the weight of the tilted head pulling it back into vertical alignment aligning the eyes with the horizon. The vertebral extensor muscles will be more highly developed and tighter on the right than the left. 

 

There are less common exception cases where despite the right leaning tilt of the pelvis and a lumbar spine diverging to the right, the thoracic spine flops to the left, the left shoulder is elevated and the head is tilted to the right. The left vertebral extensors will be more highly developed and tighter than the right in these less common cases. Their symptoms will be left sided. 

 

Athletes and workers doing heavy lifting are more evenly developed on both sides and less affected by the sidedness of mild scoliosis.

 

Motion is lotion. Exercise is the best medicine.

 

Cautions

 

In the presence of catastrophic disk bulge, advanced arthritis or acute facet joint injury this action may not be advisable until injury is resolved. I cannot speak for those who have had spinal surgery. I have been advised where the joints have been surgically fused they are robust but limit movement. It is a trial and error situation. Heed medical advice. 

 

Method

 

Seated upright, lean forward and allow gravity to pull the head forward. Slowly and gradually tilting the shoulders/torso to the side, allow the neck and head to slowly roll under the influence of gravity without using muscular force. Once it has moved to the side, tilt the torso back sufficiently to continue the rolling action of neck and head toward the rear. Then tilting to the opposite side and forward again to complete a full 360 degrees rotation of the head and neck under the influence of gravity only. Perform this very slowly so that every degree of rotation, tightness and restriction can be felt. There may be pain in particular directions and audible cracking sounds. There will be internal gristle like sounds only you can hear of joints and tendons moving. Do multiple rotations before reversing and doing a similar number in the opposite direction. Some initial sessions were prolonged. Movement slow and controlled feeling every degree of rotation. 

 

Breathe out as the body moves forward in the seat and breathe in as it moves back. Breath work more relevant when seated. I place my right palm on the lower abdomen and the left palm over the top supporting the right giving some focus on the centre, the Dan Tien, from which movement originates.

 

Over the course of weeks and months, as restrictions, tightness and pain is relieved, movement extends further down the spine. Commencing with the neck, once movement and condition improves progressively extend practice to include upper thoracic. At some point begin practice in standing position with feet shoulder width apart and bring the entire spine into play. As the head rolls to the left, the hips move to the right. When the head is tilted back, hips move to the front and continue to be 180 degrees out of phase with head movement. You will find the entire spine becomes loaded and spinal mobility through to sacrum improves. Keep movement slow to maintain coordination and not get sloppy. Notes on my progress follow. Each case is unique and will progress at different rates. Mine governed by not only the effects from an advanced case of SRLS and historic lumbro-sacral injury but also recent shoulder injury that had a neurological component from a C7/T1 issue.

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Ensure practice goes back to basics occasionally focusing on the neck only or hips only. It is easy to get sloppy, glossing over full range movement…old restrictions and injury interfering. This is an activity that now takes no more than a couple minutes morning and night. Bringing the entire upper, middle and lower back into play simultaneously. Slow pace synchronised with breath aids coordination and feeling the movement. On occasion I might do a prolonged session.

 

I have often used the word "unwinding" pelvic distortion and strain caused by structural leg length discrepancy. The effects of this postural anomaly commences at the pelvis and works its way up the spine. Using heel lift treatment I felt the therapeutic effects chronologically progress from heel to hip and upwards to lumbar spine in 4 days, the thoracic spine in 34 days and the cervical spine in 10 months. I have the sense this mobilising exercise unwinds spinal restrictions from top down. That is how I practice it. There might be a natural symmetry about this.