Spinal Mobility Routine with Sasha (Chiropractor) | Level Spine Chiropractic Newcastle.

Discover our spinal mobility routine, thoughtfully developed by our Newcastle Chiropractor, Sasha. This routine serves as a valuable tool to enhance spinal function and complements the chiropractic care provided to our clients.


We recommend practicing this quick and easy movement routine 1-2 times a day. Rather than focusing on specific repetitions for each movement, prioritize connection.


Perform the number of repetitions for each movement that you personally FEEL is beneficial, without rushing through.

Integrate this routine into your daily schedule—whether in the morning to prepare your body for the day ahead, during the evening to unwind, or as part of your warm-up before engaging in any exercises.

Here’s a breakdown of the movements featured in the video:

  • Pelvic Tilts
  • Pelvic Rotations
  • Head Raises
  • Neck Extension
  • Neck Rotations
  • Diagonal Neck Extensions
  • Cat-Cow Mobility
  • Spinal Side Sends
  • Thread The Needle Thoracic Spine Rotations
  • Child’s Pose
  • Lumbar Extension
  • Downward Dog

Hip Mobility Routine with Sasha (Chiropractor) | Level Spine Chiropractic Newcastle.

Explore our dynamic hip mobility routine, created by our dedicated Newcastle Chiropractor, Sasha. This routine acts as a crucial tool in promoting hip and lower back health, providing essential support for your overall spinal function.

Designed for daily incorporation, this brief and accessible routine is instrumental in boosting mobility and control in the hip region.


Practice it 1-2 times a day, following the principle of the above routine—no strict repetitions. Immerse yourself in each movement, with deliberate control, and perform the movements to a number of repetitions you feel is required.

Here’s a breakdown of the movements featured in the video:

  • Pelvic Tilts
  • Side Bends
    • Note: If you let the tilts and side bends flow in one continuous motion, you will create a circular motion with your pelvis—try this out as well!
  • Hinges
  • Low Back Rolls
  • Wide Stance Hinges
  • Ice Skater
  • Under the Bar
  • Y balance
  • Aeroplane



The following exercises are intended for current clients of Level Spine Chiropractic (Mayfield) Newcastle as part of their rehabilitation program. They should only be performed under the guidance of your Chiropractor. These exercises described may not be suitable for everyone and are not intended to replace professional advice or personalized assessment from a Chiropractor. If you experience an increase in pain, discomfort, dizziness, or any other adverse effects, consult your chiropractor before continuing further. These exercises are prescribed for the specific needs of clients at Level Spine Chiropractic (Mayfield) Newcastle. They may differ from general exercise recommendations and should not be applied to other individuals without proper assessment from a Chiropractor.

I look forward to helping you get your spine healthy again and the results you deserve!