Wobble Chair Exercises

I wanted to talk to you guys today. I get a lot of questions about “What is that wiggling movement that people are doing in the clinic? What does that do for me? What does that do for them? Please explain that.” So I wanted to take this opportunity to make sure you understood what the wobble exercise is. I wanted to explain to you why we do it, and then I’m going to show you exactly how we do it, okay?

So, what the wobble exercise is, is in our clinic, we use a very specific chair. It’s a seat that’ll go right on top of the chair that I’m sitting on, and basically what it does is creates a small fulcrum. So, this seat that’s on top of here becomes very, not very, but pretty unstable. So it really requires you to fire up, activate your postural muscles so you’re upright, and then the next step that’s key is right here. So let me put this right down here. I want to show you what happens.

So when you sit on this, of course beware. It’s wobbly. That’s why it’s called the wobble chair. But what we’re going to be doing is a series of movements targeting the discs in the spine because we want those discs mobile. We want them warmed up. We want them to stay nutrient rich. We want imbibitions to kick in, so those things keep hydrated. That’s how discs get their nutrients is through motion and imbibitions. We want to make sure we target that with this exercise. So that’s the purpose number one.

Number two is a great warm up for the spine and all soft tissues, muscles, tendons, ligaments around it preadjustment, and it’s just an overall great thing because what we don’t do enough of is targeted flexibility for the spine, especially the lumbar spine. We can stretch our hamstrings, and low back, and core, and hip flexors all day long, but if we don’t target the actual spine itself, degeneration can not only set in but continue and get really bad.

So here’s the idea. I’m gonna show you how we do this now, so you can kinda understand and visualize it. So, the idea goes like this. There’s three movements. We’re going to go in this plane, forward back. We’re going to go in another plane, side to side, and then we’re going to do another plane in rotation. So, basically what’s going to happen, you’re going to sit upright, get a nice, solid base. Always make sure your feet are on the ground. Then as you just kind of lean forward, I take that lumbar spine…I’ll show you exactly what I’m doing with it right here. I’m taking it into extension, and then now I’m going to go like this. And it’s gonna straighten up, and then I’m going to do this and back and forth, okay? So that’s our forward flexion and extension that’s going to help really target that plane of motion.

The next movement is when you go lateral flexion, side to side. So literally, as I drop like this…I’m literally arms going to the floor. I’m going to feel the stretch over here, yes, but what’s happening is this. So we’re going to go, boom, and then as we go to the other side, right, it’s gonna stretch like so. So that’s the idea when we do lateral flexion. When we do rotation, here’s what’s going to happen there… We’re going to just move in a rotational pattern left and right like that. Notice I am moving my head. The idea is, we wanna engage the whole spine in rotational motion while we’re on an unstable seat to instigate proprioception, balance, and good changes. So, here’s what it looks like in full motion. We’re just going to go side to side like this…back and forth, and you really can feel that. And then we’re going to do flex, extend, flex, extend. Notice the head on that last movement. And then the last movement is just rotation. So we want to do some rotations like this.

That wobble exercise key to longevity when we talk about spinal health, spinal hygiene. We want to keep your spine healthy for a long, long time. So that’s all I’ve got today. I hope that’s helpful. Share this with a friend if you feel like it, otherwise we’ll see you at your next appointment in the clinic.