At some stage in our lives it’s likely we’ll all experience some restriction of movement and maybe discomfort in our cervical (neck) and lumber (lower) spine.

I’m going to run through a simple and effective movement exercise that will help you free your spine. The movement focuses on the thoracic or rib cage of the spine but your neck, thorax and lumber spine should all feel a little more freedom after doing a minute or two of this gentle exercise.

You can do this as often as you like throughout the day but don’t over do it. Little and often is a good plan.


  1. Sit or stand in an upright but comfortable position.
  2. Fold your arms across your chest
  3. Lift your folded arms upwards until your elbows are pointing straight ahead.
  4. Keep your pelvis and head still and pointing straight ahead at all times.
  5. Slowly rotate your folded arms to your left and then to the right.
  6. Move slowly and gently, rotating as far as you can.
  7. Remember to always keep your pelvis and head pointing straight ahead.
  8. You may hear some vertebrale clicks and clunks as you do the movement – this is normal.
  9. Keep slowly doing the movement for a minute or two.

Repeat regularly throughout the day and within a month of doing it daily you should feel significant improvements to your freedom of movement.

Remember, have fun!