15 Min. Spinal Mobility Routine | Back Pain Relief Stretches | Follow Along w/ Music | Daily Flow
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- Опубликовано: 28 авг 2024
- A longer spinal mobility flow targeting your cervical & thoracic spine as well as your lumbar spine & shoulders.
This routine is perfect if you woke up feeling stiff, spent hours on a desk or want to ease back pain.
#spinemobility #mobilityroutine #backpain
Hey Team 👋🏼.
Here’s an updated version of our original spinal mobility flow.
No equipment needed. See you on the mat! 🔥
Let’s get strong & flexible together!
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Hey Team! 👋🏼 I came up with this version of a spinal mobility routine last week when I had really bad neck pain. Hope this helps you as much as it did me 🙏🏼🫶.
This mobility routine was a delight for my upper spine❣️
My doctor sent me your videos as my next step in my back recovery. The addition of the mobility exercises is helping a lot! Thank you!
Love your vids!
I went from stiff and achey to fabulous! I boyfriend had covid and I think I'm getting it too, so this was perfect to add some movemebt in my day. Thank you beautiful Julia!
Hope you’re okay & healthy 🥺🫶🏼
Wonderful routine! Been doing one of your routines every morning since I discovered you on RUclips. Feeling more open and flexible. Thank you!
this is amazing!!! 🥹❤️
This is one of my Favorite channels but this spine stretch here… my absolute favorite. OMG WOW!!🔥🔥🔥❗️
🥹❤️
All the good spine/shoulder feelz with this one. Thanks Julia!
Yayyy 🥰👋🏼
Thanks for the great video! I would like to outline that gaps between exercises have completely perfect timing for changing the position and etc.
Thank you for your work!
Thank you Maria - that’s so valuable actually 🙏🏼 been there playing around with 10 or 15s but I think 15s is the sweet spot - enough time to finish a rep, look up, reposition & then go at it again 😎✨🫶🏼
FANTASTIC!! This relaxed me so much. I love a spine focus or full body. 🧘♀️ 🧘♂️ 🧘
If you haven’t tried this mobility training then hit play because it’s amazing. You won’t be disappointed.
I am 39. I hurt my back when I was about 21-22. I was always achy and nothing I was trying was helping but I also was never consistent.
When Covid hit, we were stuck around the house more. So I just thought a stretch is something very important to me to fit in my bedtime routine to help relax my body through this stressful time. It has improved my sleep. It has helped the pains and my movement so much! I feel amazing. I also workout 5-6 days a week with strength, hiit, cardio. Rest day is a morning stretch, mobility, flexibility or yoga style. And then still at night as well.
Thank you Charlotte, you’re my hype woman 🥰
I’m so glad you found a routine/type of training that works for you and helps prevent pain! 🙏🏼 Appreciate you! 🫶🏼
Thank you so so much Julia! I've paid for a few programmes and subscriptions over the years but honestly after finding your videos on RUclips I'm hooked. Such amazing production quality, super sleek and to the point. Smooth music in the background, easy to follow along and just focus and relax. So amazing.
Great session, Julia 🙏
Keep em coming
always 😎🙏🏼
Fantastic work out really feels great keep up the great work out I love them they help me in my strength training 💪 👍 see you tomorrow evening thanks julia u are awesome trainer thumbs up
☺️☺️🙏🏼
Thank you, Julia! I enjoy your mobility routines, I do them during the day or before sleep.
Ps: I just love those cat-cow circles, they feel sooo good for the back and sides
they are sooo good! I do them all the time too 😋 thank you Lily 🫶🏼
Thanks Julia ❤️
You’re welcome Nathalie 🫶🏼
My chiropractor recommended this video plus another longer one. I have been doing them religiously for about 6 weeks and my back feels so much better! Thank you so much! For some reason I also LOVE the music in this video. I find it very relaxing lol. :) Please make more like this!
this is so cool! I think he dropped me a message on IG about that haha!! thank you for the positive feedback ☺️
Awesome Julia can't wait! I regret every day I don't do the spinal mobility routines.
I hope you enjoyed this 😍🤸🏼♀️
Hola Julia! Love your workout videos they really help with my back aches. I was wondering if you can do workout videos without music and just the timer ⏱? I feel like it’s better to focus more on my body😅 Thanks Julia for your videos keep up the great work! 😊
Hola Linda 👋🏼😊 I could do a poll on that actually! I think most people prefer to have some music on in the background but we’ll see 🥰👋🏼
Discovering your channel was an amazing thing. I've been doing your mobility workouts regularly and I feel more flexible. Each move is so enjoyable and helpful. Thank you so much, Julia!
This is good.
Fantastic routine 🙌 Thank you Julia❤
appreciate you Tina 🥰👋🏼
I hadn‘t done this routine in a long time. It‘s amazing! Really needed it. My mornings have been starting with one of your videos for more than a year now. They make me feel soo good! I really miss sth if I can‘t do them because of early stressful mornings❤
Thanks for your workouts!🔥 I plan to train on each of your videos) I wish you a wonderful day!🍀
😍 yesss I love this - thank you ✨
I´ve been teaching Yoga for some time, and your moves are super nice, gonna keep following you!!
welcome to the fam 🥰
I really appreciate the variety of specific routines that you offer.
You are the best
This was perfect. Thankyou
You go Josh 💯👏🏼
Thank you, thank you! Your vids are a great adjunct to any workout. Keep 'em coming!
appreciate it Jennifer 😍
Followed this at the beach today with two other friends!!! Stunning. Thanks for all that you do
Wow these are amazing and it’s hard to believe the release after only 15 minutes. Thank you! I hope to see more like these.
Danke, genau das was ich heute gebraucht habe!🥰🥰
Das freut mich Nina 🥰🤗
Best mobility routines on RUclips 😊
perfect for post upper body training
😍 there’s also a few specific upper body cool downs for post-workout on the channel 🫶🏼
Between Julia Reppel and Sean Vigue, I'm saving about $3000 a year on what was previously going to Chiropractic and professional massage appointments! I do this routine,video at least once a day to work my early 2000s college football days out of my joints.
Amazing session Julia, thanks1
☺️🙏🏼👋🏼🥳
I loved this, I feel great and now going to the gym.........🙏
Hope you had an awesome session 😋🔥
Die Einheit ist super. Perfekt für einen sitzreichen Tag oder nach dem Krafttraining. Love ist ❤
das freut mich 😍🥰
Exactly what I needed today 😊
This helped me release the tension I had from a long drive.
That makes a good follow-up indeed 😍
Amazing routine 🤩👏😍! Thank you, Julia. You are doing an awesome work!
appreciate your words 🥰
Dope.
Thank you 🙏🏼👋🏼
Awesome work out Julia thumb up u rock
You rock too Kenneth 😎
В мой 40 годиков это лучшее, что только можно практиковать!! Спасибо!
👏🏼👏🏼👏🏼
Nice! ❤ can you please do some more lower back pain relief workouts. Perhaps anything that could help to prevent it. I am really making sure my form is correct when working out , rather slowing down. Don't know what else to do . I normally workout with weights you tube based hiit strength workouts. Works well for me , but that back pain recently is frustrating. It appears round lower back/ glute area. Thank you for all your mobility workouts!! They're the best !!!! 🙏❤🙌
Really enjoyed this
The best
🙏🏼
Best after the heavy lift. Great relaxation and decompression for lower back
Yay! 🙏🏼
Thanks for the routine! It's a reminder of the benefits of spinal mobility.
Yesss exactly 😍🤸🏼♀️
Hi Julia! Do you have a groin strain/tightness relief follow along! Great video! ❤️
This is the best content I ever see. Thank you so much. 7:46
Love this!! it feels great, thank you 🙌
Awesome Cristae 😍
That was fun. Thank you!
MY DAY 4 #OER TODAY IT'S THIS SESSION 😇
🥳🥳 yay!!
I loved and needed this one. All I heard was 'snap, crackle, and pop'! Lol. Thank you 😊
Haha it happens 😆🤌🏼
Hi Julia, I feel good with the seance. Good morning.
I love your mobility sessions, and have one small suggestion and that is to please put a beep in when you change directions midway. We’re not able to watch you, usually (if we’re doing things correctly) or the timer and I find I go past midpoint, or am breaking the flow to watch to see if you will indeed be changing direction, or staying on one side the whole time. 🙏
Hi Wendy - thank you for your feedback! There should be switch beeps with all of these - some older videos might not have them or they have been overseen in the editing process. 😊 There's also "w/ side switch" on a preview of newer videos so you guys know that there will be a beep & switch midway! Hope that helps. 🤗
@@julia.reppel thanks, Julia, I’ll look - and listen- more closely. You have something unlike anyone else on RUclips, and it’s something we all need. Thank you again.
Yummy routine Julia! Thank you so much. Btw could you make a routine on knee mobility? I guess that'd be another addition to the squat/hip mobility series that you have. I have seen that my heels don't touch the back of my thighs that easy ,,,when say I'm laying on my back and pull knees to chest or when I'm trying to do lotus pose. ( extreme cross legged). I hope you understand what I'm trying to say. Also, I do realise knee movements are primarily related to hip and ankle but I'd still like to know a little bit more on this! TIA and love your work for the community! 💕💕
A mobility snack 😝 Well, I understand your point but as you said - these restrictions are usually linked to ankle or hip mobility limitation (movements like squats involve even more joints like your thoracic spine). That being said the knee joint is a stabilizer with it’s main function being flexion (bend) and extension (straighten) and only (intentionally) limited ranges of motion in other patterns like rotation. So there’s “no point” really in doing knee mobility (other than if there are serious flexion/extension issues mostly linked to knee injury). If you’re interested in this, look up the “joint-by-joint theory” 😊 I have a video on knee stability, however you’ll be better off working on hip & ankle mobility 🙏🏼
Also in terms of your heels not touching your thighs: mine don’t either - bc my hamstrings are in the way 🤗 that’s a structural limitation.
@@julia.reppel Ty so much for your reply!!
Those T-spine rotations are 💣💣💣
I know right 🥵🤌🏼 they work like magic ✨
I thought it was pretty dope how you put this video together it was real nice 😊
appreciate that a lot 🙏🏼
Thank You ✨
🥰👋🏼
Wow this was excellent! Got so many pops in my back which never happens
This was wonderful , even had a little sweat
🧡🧡🧡
Köszönjük!
🙏🏼 thank you so much! 🥺
Thanks :D
☺️👋🏼🙏🏼
Do you recommend anything specifically for the thoracic back? Thanks, your videos are awesome!
this routine actually! while it has a few cervical & lumbar spine components it is mostly focused on the thoracic spine & its surrounding muscles ☺️ there’s also another spine mobility routine on the channel as well as a shoulder & t-spine one 🙏🏼🙏🏼
Thaks for share
🙏🏼☺️
NIce moves , may be not for the ones who have displaced something in the back, the pain appears when I stretch in the "prayer" posture (hands far in front, in that extension posture the pain appears and it is well located. I am going to see the kine tomorrow ! thanks anyway, I could do most of the exercices and I feel good ;)
always stay out of painful ranges that’s for sure 🙏🏼 these videos are very general and therefore sometimes not suitable for specific injuries ☺️
back pain is my issue. thank you.
hope this helps Eddie!!
Hi coach thanks for this wonderful video one question do we have to warm up before each video?
Hiii 👋🏼 Good question! No - not at all :) These videos have a progression to them meaning they start off light then get more difficult as you warm up. And with longer flows or workouts I always include a specific warm up ☺️.
❤❤❤❤❤ 🙏🏾
😍💯
🇺🇦timely 🙏🏾neck & shoulder ♥️
🙏🏼🙏🏼🙏🏼
Does this help with siacatiac by any chance? I angered by siacatiac over doing the heavy lifting.
Is there a beginner modification for the last move? I literally can't even move my upper body at all in that position with my leg across the body. I can't even get my leg across the body completely lol
First try to lay on your side with the lower leg straight and the upper bent (90°) - that‘s easier! 😊 Then bring the upper arm to the other side in a half-circular motion (as close to the floor as you can). If you can‘t reach the floor that’s ok! Work from where you‘re at. Just make sure to stay out of painful ranges 🙏🏼.
@julia.reppel so I did this video again today and I can do it on one side now, but still not quite there on my other side. Lol 😆
Can you create more like these? With different music? I need these pretty often but the music gets old ..