Mobility & Stretching

A spine is built to move, and much of the stiffness I see comes from spines that have stopped visiting parts of their range. These notes cover practical mobility and stretching for the back — what the words actually mean, the short daily routines that work, the mistakes that waste effort, and the stiffness patterns that warrant a closer look.

• 11 Aug 2026 A spinal mobility routine: What I Tell Patients A practice note on a spinal mobility routine — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 06 Aug 2026 How to improve back flexibility: From the Practice A practice note on how to improve back flexibility — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 04 Aug 2026 Daily lower back mobility drills: From the Practice A practice note on daily lower back mobility drills — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 03 Aug 2026 The best exercises for spine stretches: What Helps A practice note on the best exercises for spine stretches — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 26 Jul 2026 Daily a stiff back drills: Causes and Care A practice note on daily a stiff back drills — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 24 Jul 2026 How to improve thoracic mobility: Causes and Care A practice note on how to improve thoracic mobility — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 16 Jul 2026 A back flexibility routine: What Helps A practice note on a back flexibility routine — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 13 Jul 2026 A thoracic mobility routine: A Practical Guide A practice note on a thoracic mobility routine — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 12 Jul 2026 Exercises for back flexibility: A Practical Guide A practice note on exercises for back flexibility — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 21 Jun 2026 How to improve spinal mobility: A Clinical Note A practice note on how to improve spinal mobility — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 13 Jun 2026 The best exercises for a stiff back: What I Tell Patients A practice note on the best exercises for a stiff back — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 11 Jun 2026 Stretches for spine stretches: From the Practice A practice note on stretches for spine stretches — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 08 Jun 2026 Exercises for thoracic mobility: What I Tell Patients A practice note on exercises for thoracic mobility — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 02 Jun 2026 Stretches for a stiff back: A Clinical Note A practice note on stretches for a stiff back — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 01 May 2026 Cat-Cow and Segmental Spinal Control A practice note on cat-cow exercise — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 26 Jan 2026 Desk Mobility Breaks: A 2-Minute Reset A practice note on desk mobility breaks — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 09 Dec 2025 Foam Rolling for the Spine: What's Safe A practice note on foam rolling spine — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 27 Oct 2025 Hip Mobility for a Healthier Lower Back A practice note on hip mobility for back pain — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 03 Oct 2025 Lumbar Mobility Exercises for a Stiff Low Back A practice note on lumbar mobility — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 28 Aug 2025 Mobility vs Flexibility vs Stability for the Spine A practice note on mobility vs flexibility — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 26 Aug 2025 Morning Back Mobility: Easing the Stiff Wake-Up A practice note on morning back mobility — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 14 Mar 2025 A Daily Spinal Mobility Routine A practice note on spinal mobility routine — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 21 Feb 2025 Stretches for a Stiff Back That Actually Help A practice note on stretches for stiff back — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.
• 18 Jan 2025 Thoracic Mobility: Unlocking the Mid-Back A practice note on thoracic mobility — assessment patterns, conservative care, the self-care that helps between visits, and the signs that mean it is time to involve a clinician.