SPINAL MOBILITY

Your spine, its movements, videos to get it moving

The spine is the centre line of your body, an amazing structure that keeps you upright and moving. Spines are healthiest when they are strong and mobile.

Good spinal mobility is important for everyone to keep it functioning well and essential for us triathletes. A strong supple spine will enhance your efficient and performance. Allowing you to optimize your bike position, prevent injury and let you swim, bike, and run strong. Movement is essential to keep your back healthy, pain free, and your discs hydrated. If your spine is not moving well your body will find a way to compensate and this can cause issues for muscular recruitment, overuse injuries and inefficient movements patterns. Sitting at a desk for hours, or over a bike can also contribute to back issues as well.

So, let’s get moving!

I like to start all my classes regardless of whether they are sports related or not with movements to mobilise the spine. If you want to go straight to the videos, go to the bottom of the page, if you want to learn more about your spine, its function and way of moving stay right here.

about your spine

The spine connects your head to the rest of your body, through a complex network of connective tissues, nerves, and muscles. It is made up of 24 small bones (vertebrae) that are stacked on top of each other to create the spinal column. Between each vertebra is a soft, gel-like cushion called a disc that helps absorb pressure and keeps the bones from rubbing against each other. The vertebrae are kept together by ligaments. The vertebrae link together through joints called the facet joints and these joints give your spine its flexibility and movement. As one facet joint moves against the next. Running through the middle of your spine is your spinal cord.

The spine has a natural “S” shape, see below, and can be split into 3 main sections, the lumbar, the thoracic, and the cervical spine. Each with its own function and way of moving. The cervical spine sits at the top under your head. The curves of your spine are important to allow the structure to withstand stresses and strains. We’ll look at some of these benefits in more detail and then how and what balance exercises to include in your training.

lower back / LUMBAR spine

The lower part of the spine is called the lumbar spine. It is usually made up of five or six vertebrae, L1 to L5. Below the lumbar spine is the sacrum which connects to your pelvis. The sacrum is made up of five fused vertebrae. The lumbar spine naturally has a backward “C” shape, a lordotic curve. Its main functions include shock absorption as you move, control of leg and lower body movements and supporting and stabilising the upper body. The vertebrae are larger here to allow for more weight bearing and fit together to allow flexion and extension of your spine.

mid back / THORacic spine

The central part of your back is the thoracic spine and is made up for 12 vertebrate T1 to T12. It naturally has a forwards “C” shape, a kyphotic curve. The vertebrae connect to your ribs and forms the back wall of the thorax which contain many of your vital organs, including your heart and lungs. The vertebrae are thinner than in the lumbar region and allow for less flexion and extension but more rotation. This is the least mobile part of your spine. Its main function is to support the ribcage which enables breathing, transfer forces from the torso to the lumber spine and provide a base for the neck and head.

neck / cervical spine

The cervical spine it’s at the top and is made up of seven vertebrae, C1-C7. These vertebrae include your atlas and axis which connect to your skull. It has a backwards “C” shape curve like your lumbar spine and the vertebrae are smaller and specialised designed to allow more movement so you can look in all directions. This is the most mobile section of your spine and the vertebrae especially the atlas and axis are designed for maximum rotation. Its main function is to support your head, which on average weights 5kg and allow you to move that head in many directions to look around.

types of SPINAL MOVEMENTS

For a happy, healthy spin all areas must move well. Your spine is designed to move in 5 main ways.

Flexion / forward folding

standing forward fold, an example of flexion

2. Extension / backbending

“wheel” pose, an example of back bending.

3. Rotation / twisting

4. lateral flexion / side bending

extended side angle B, an example of lateral flexion

5. spinal articulation / segmental movement as one vertebrae glide over the next

Spinal mobility and triathlon

Swim, bike, and run are primarily sagittal movements, i.e., forwards, and backwards, and this over emphasis on the same movement plane can lead to restricted spinal mobility. It’s important to move your spine and body in different directions, from side to side and to twist.

Rotation is an essential part of a good freestyle stroke and crucial to your swimming performance. Without adequate trunk rotation you won’t get a powerful efficient stroke, and poor rotation can lead to shoulder issues. Trunk rotation is also important for running.

Your thoracic spine is often stiff and tight in triathletes. Improving your mobility here will positively impact your posture, running form and rotation in swimming. It will also reduce the pressure you put on your lumber spine as you cycle and run and aid your breathing.

On the bike your upper body is mostly fixed in a forward leaning position. The thoracic area of your spine is fixed and therefore the cervical and lumbar will take more pressure. If you are down on the handlebars or in an aero tuck position on your tri bars this pressure is increased. As you look forward on the bike your neck is extended and this can lead to excessive strain on your neck and upper back. Improved spinal mobility can allow a more aerodynamic position and improved thoracic mobility can allow for more chest expansion and better breathing. The bent over position can also make it harder to breathe too. The stiffer the spine and the more rounded posture the less the ribs are able to expand as you breathe in.

Poor spinal mobility and asymmetrical spinal movement can lead to biomechanical flaws in your running and cycling form. As your legs may operate out of alignment and cause reduced power production, lower efficiency, and increased risk of injury. As your feet are fixed on the pedals when cycling your knees can take the brunt of abnormal stress and strain.

Spinal MOBILITY videos

Here are two spinal flow videos to improve your spinal mobility. Simple safe stretches to loosen up your back, begin to stretch the upper body and relieve training stress. The videos take your spine through all its various movements to keep it flexible and happy. Either use them as a quick spinal flow or at the start of a longer stretching session.

Or why not come to class and start improving your spinal mobility.

Book Class