Spinal Rotation Exercise Mobilising Neck and Thoracic Spine, Lumbro-Sacral Region and Pelvis

 

I commenced this exercise aged 68 to clear pain and tightness in the neck and sub-occipitals that first became prominent in my 40’s and gradually escalated. At its worst it projected forward through the cranium to the temple. Managed well by exercise, activity and massage but, with age, the effects from the underlying causation of mild scoliosis that became more entrenched required greater attention. Over several months practising this exercise mobilising the full length of the spine has been spectacularly effective.

 

Having a spine and pelvis distorted by structural leg length discrepancy for six decades, working on my feet for three decades, a lifetime of loading from work and athletic training, and injuries including whiplash, a fractured thoracic vertebrae, and two lumbro-sacral injuries; one of which one put me out of action for four months and required three years before symptoms subsided. At its worst, condition had progressively degenerated in other respects to the point I was facing the prospect of retirement from active life. It was inexplicable to me and therapists being consulted but this was the outcome from a life time effect of significant leg length discrepancy now compounded by lumbro-sacral injury. I began this exercise four years into self treatment for Short Right Leg Syndrome. Should have done it sooner.

 

The universal presence of mild scoliosis through the thoracic spine is a common cause for discomfort for neck and shoulders that is the bread and butter for the massage therapy industry. The majority of cases are right sided from a right leaning tilt through the pelvis created by a structurally short right leg. The convex side of the curve facing rightward. That is, the spine goes rightward in the lower part of the back, curves back around on itself in a leftward direction as it passes through the shoulders and neck. The right shoulder is elevated over the left and the head tilts to the left. Musculature down the right side of neck and back is loaded 24/7 holding the weight of the tilted head pulling it back into vertical alignment attempting to align the eyes with the horizon. The vertebral extensor muscles will be more highly developed and tighter on the right than the left. 

 

Less common exception cases where, despite the right leaning tilt of the pelvis and a lumbar spine diverging to the right, the thoracic spine flops to the left, the left shoulder is elevated and the head is tilted to the right. The left vertebral extensors will be more highly developed and tighter than the right in these less common cases. Their symptoms will be left sided. 

 

Athletes and workers doing heavy lifting are more evenly developed on both sides and less affected by the sidedness of mild scoliosis.

 

Motion is lotion. Exercise is the best medicine. Ensuring all joints of the spine move fluidly improves suspension through the structure. Where one has been damaged, this isolates it to a greater degree from shock and loading, giving some degree of protection facilitating healing.

 

Cautions

 

In the presence of catastrophic disk bulge, acute joint injury or advanced degradation, this exercise may not be advisable until injury is resolved. I cannot speak for those who have had spinal surgery. Where joints have been surgically fused they are robust but movement is limited. It is a trial and error situation. Heed medical advice. 

 

Method

 

Initial focus is on the spine through the upper thoracic and neck. Seated upright in a low backed chair that does not restrict movement of upper back and shoulders, lean forward and allow gravity to pull the head forward. Slowly and gradually tilting the shoulders/torso to the side, allow the neck and head to slowly roll under the influence of gravity without using muscular force. Once it has moved to the side, tilt the torso back sufficiently to continue the rolling action of neck and head toward the rear. Then tilting to the opposite side and forward again to complete a full 360 degrees rotation of the head and neck under the influence of gravity only. Perform this gently and slowly so that every degree of rotation, tightness and restriction can be felt. Do multiple rotations before reversing and doing a similar number in the opposite direction. Initial sessions can be prolonged. Movement slow and controlled feeling every degree of rotation. 

Breathe out as the body moves forward in the seat and breathe in as it moves back. Breath work more relevant when seated. I place my right palm on the lower abdomen and the left palm over the top supporting the right giving some focus on the centre, the Dan Tien, from which movement originates.

 

There may be pain at specific points of the circle where structure of the vertebrae and disk are under compression. When rotation has moved to a point 180 degrees opposite, a stretch is felt through the area that was painful under compression. In my practice, I often slow or pause movement to give more time and attention at these points.

 

Initially there can be audible cracking accompanied by internal gristle like sounds only you can hear. As condition improves this deminishes.

 

In my case, there is a particular facet joint halfway up the neck on the left side that moves nicely in a clockwise direction and seems to re-align it, whereas, in the opposite direction it can catch when I have not been practicing regularly and things have tightened up. Be cognizant of joint restrictions of this nature that may need a more delicate approach before swinging head about with gay abandon. 

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The primary area of pain and restriction in my case was at the base of the neck in the right sub-occipital region. Due to the geometry of mild scoliosis with right convexity, this is constantly loaded by the weight of the tilted head. Disk spacing there is wedge shaped opening incrementally larger on the right than the left at that point which, at the least, also encourages mild disk bulging. As rotation moves through this point compressing tissue, any mild bulging is physically pushed back in and movement relieves the strained loaded musculature and tendons. Within the space of four consecutive days practice, the constant pain reduced from acute to mild. At the two week mark, pain and tightness was eliminated.

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Over the course of weeks and months, as restrictions, tightness and pain is relieved, movement extends further down the spine. Commencing with the neck, once movement and condition improves, you will find the amplitude of rotation increases and begins to include the upper thoracic. It may no longer be necessary to pause and focus attention on particular areas. Speed of rotation may increase and duration of practice deminish, perhaps even skipping practice altogether on some days.

 

At the two month mark, I began practice in standing position with feet shoulder width apart and brought the entire spine into play. As the head rolls to the left, the hips move to the right. When the head is tilted back, hips move to the front and continue to be 180 degrees out of phase with head movement. You will find the entire spine becomes loaded and spinal mobility through to sacrum improves. Keep movement slow to maintain coordination and not get sloppy. Each case is unique and will progress at different rates.

 

My case governed by not only the effects from an advanced case of SRLS and historic lumbro-sacral injury but also recent crippling shoulder condition that had a neurological component from a C7/T1 injury sustained making a 12 ton wood pile following catastrophic storm damage in February 2024. In fact, it was only through doing this spinal rotation exercise was the neural component was revealed and by doing the exercise, resolved the condition. Six months of practice combined with collagen protein supplementation resolved a condition that to that time had not responded to Chiropractic, Acupuncture, Physiotherapy, Thai Massage, Cupping, Gua Sha and Heat Treatment.

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Ensure practice goes back to basics occasionally focusing on the neck only or hips only. It is easy to get sloppy, glossing over full range movement…old restrictions and injury interfering. This is an activity that now takes me no more than a few minutes morning and night. Bringing the entire upper, middle and lower back into play simultaneously. Slow paced, synchronised with breath aids coordination and feeling the movement. On occasion I might do a prolonged session.

 

I have often used the word "unwinding" pelvic distortion and strain caused by structural leg length discrepancy. The effects of this postural anomaly commences at the pelvis and works its way up the spine. Using heel lift treatment I felt the therapeutic effects chronologically progress from heel to hip and upwards to lumbar spine in 4 days, the thoracic spine in 34 days and neck in 10 months. I have the sense this mobilising exercise unwinds spinal restrictions from top down. That is how I practice it. There might be a natural symmetry about this.