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Flexible Solutions: Gentle Yoga for Limited Spinal Mobility

flexible solutions: gentle yoga for limited spinal mobility

If you're dealing with limited spinal mobility, whether due to injury, stiffness, or other factors, incorporating gentle yoga practices can be a game-changer. Yoga offers a gentle and effective way to improve flexibility, reduce stiffness, and support the spine, even with limited range of motion.


Here are some tips and modifications to help you safely stretch and strengthen your spine through yoga:


1. Start Slow and Listen to Your Body: Begin with gentle movements and pay attention to how your body responds. If you feel pain or discomfort, ease off or modify the pose to better suit your needs.


2. Focus on Breath and Mindfulness: Use your breath to guide your movements and create a sense of ease in your practice. Allow your inhales to expand and open the body. Mindful breathing can help you relax, release tension, and improve your range of motion over time.


3. Modify Poses for Support: Here are a few modifications for common yoga poses to support limited spinal mobility:

-Seated Spinal Twist: If twisting is challenging, use a prop like a cushion or block under your hand for support. Focus on the gentle rotation of the spine without forcing the twist.

seated chair twist

-Seated Cat-Cow Stretch: Keep the movements slow and controlled, focusing on articulating each vertebra as you move between cat (rounding the back) and cow (arching the back) positions.

seated cat-cows

-Supported Bridge Pose: Place a block under your sacrum to support your lower back and gently lift your hips. This modification helps to open up the chest and shoulders, while providing a gentle stretch to the spine.


-Standing Forward Fold: Bend your knees slightly to reduce strain on the lower back. Allow your upper body to relax forward, focusing on lengthening the spine and releasing tension in the back muscles. Utilize blocks for under the hands to help reduce pressure on the spine and back.

forward fold

4. Use Props for Assistance: Props like blocks, straps, and bolsters can provide additional support and help you maintain proper alignment in poses. Don't hesitate to use props to make the practice more accessible and comfortable for your body. For more on tools and props, check out The Essential Yoga Toolbox: 5 Must-Have Items for Your Practice.

yoga tools and props

Remember, the goal of yoga for limited spinal mobility is not to force yourself into deep stretches but to move with awareness and kindness towards your body. With consistent practice and patience, you can gradually improve your spinal mobility, reduce stiffness, and experience greater comfort and freedom in your movements. Embrace the journey of self-discovery and self-care through gentle yoga, honoring your body's unique needs and limitations along the way.


**By using any videos, recommendations and/or website you represent that you understand that physical exercise involves strenuous physical movement, and that such activity carries the risk of injury whether physical or mental. You understand that it is your responsibility to judge your physical and mental capabilities for such activities. It is your responsibility to ensure that by participating in classes and activities from Intentions Studio and Paul Roberts, you will not exceed your limits while performing such activity, and you will select the appropriate level of lessons for your skills and abilities, as well as for any mental or physical conditions and/or limitations you have. You acknowledge that you have been cleared for exercise by your doctor should you have any injuries, illnesses, disabilities or otherwise.

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