Gymnastics Spinal Mobility | Mechanics, Drills & Breakdown

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Spinal mobility is the key to building strong, flexible, and efficient movement. In this video, we explore gymnastics spinal mobility mechanics in detail — how the spine works, why it matters, and what you can do to improve it. You’ll learn the fundamentals of spinal movement, discover the difference between mobility and flexibility, and practice key drills that build control, strength, and range of motion.

These spinal mobility exercises are essential for gymnastics skills like handstands, press to handstand, backbends, squats, and bridges, and they also improve performance in sports, fitness, and everyday movement. Whether you’re an athlete, coach, or adult beginner, understanding spinal mechanics will help you train smarter and prevent injury.

Chapters:

00:00 Intro
00:32 Theory
10:49 Drill 1 - Upper Spine Extension
13:34 Drill 2 - Tailbone Extension
15:53 Drill 3 - Uper Spine + Tailbone
18:16 Drill 4 - Upper Spine Twists
22:39 Drill 5 - Lower Spine Twists
24:54 Drill 6 - Lateral Upper Spine Crunch
28:33 Drill 7 - Lateral Lower Spine Crunch
34:07 Afterwords

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