TOP 3 Spine Mobility Exercises with the Paramace (Steel Mace)

The Paramace is a great tool to train strength, timing and also mobility.

Here are my Top 3 exercises for spine mobility:

• The Forward Slice uses the momentum of the head of the mace to promote spine rotation and extension. When doing this try to create the extension also from the thoracic spine and not only the lumbar. By moving your body forward while the mace is going back, the spine has to rotate and extend. 
• The Underhand Walk will help your spine move in rotation and lateral flexion. Doing both at the same time will help mobilize the segments that usually don´t move as much
• The Backhand Switch is great for promoting spine rotation. A key element here is to move the Paramace on the sagittal plane. When doing the overhead motion the spine has to rotate to keep the mace moving in this plane of motion. You need to also switch your weight distribution on your feet to be able to reach the desired rotation.

If you have any questions, drop them in the comments. 

Keep progressing. 

Gabriel