Joseph Pilates—the founder of the movement system Pilates—once said: "You’re only as young as your spine is flexible." He also said: "If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young." I couldn’t agree more, which is why I always emphasise spinal mobility with my yoga and personal training clients.
There are five main types of spinal movements you need to practice to keep your back happy. These are extension, flexion, lateral flexion, rotation and axial extension. Flexion involves bending the spine forward, while extension is arching it backward. Lateral flexion is side bending left and right and rotational involves twisting the spine to enhance flexibility and range of motion. Axial extension is lifting and lengthening the spine upward.
