Table-Top Routine | Mobility + Activation for Real Spinal Stability

Описание: This Table-Top Routine is the next step up from my Flat Back work, designed to restore spinal function through both mobility and activation. Instead of stretching passively, this routine teaches your body how to move with control using the six ranges of motion of the spine: anterior/posterior flexion and extension, lateral flexion, and rotation—while also including femoral rotation through positions like pigeon pose.

The Sequence:
Childs Pose
Pelvic Tilt
Scapula Protraction/Retraction
Cat/Cow
Lateral Flexion/Extended Side Angle
Rotation
Childs Pose

In table-top, we introduce foundational activation strategies including:

Pelvic tilt to restore spinal control and deep core support

Scapular protraction and retraction to build shoulder stability and improve thoracic mechanics

Stretching and activating key stabilizers including the erector spinae, quadratus lumborum, and piriformis

Deep intrinsic spinal support through the transversospinalis group (multifidus, rotatores, semispinalis)

This routine is ideal for people who want more than temporary relief—whether you're rebuilding after pain, improving posture, or developing a stronger foundation for training and daily movement.

Move slowly, focus on quality, and let the body relearn how to support itself.

https://budoga.com/bad-back-routine

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