PURPOSE
The Spine exercise is the first series of movements performed in the PMCS Drill.
It will be the first exercise performed every time in the PMCS Drill even if pain or stiffness appears to originate in another region of the body.
Figure 17-1 illustrates the following movements for the Spine exercise.
SPINE CHECK
● To make sure that the neck is moving properly, compare rotation to the right and left.
If there is a loss of motion to one side, this may indicate an issue with a joint in the neck.
● To address the issue, assume the Straddle Stance position before looking up as far as possible without causing pain.
● Repeat this head movement 5 times.
● Perform more repetitions if the exercise improves the issue.
● If there is any pain, seek help from performance readiness experts in the unit.
PMCS CAUTION
If a Soldier finds an issue in the spine, this must be addressed first before checking the other joints in the body.
MID-BACK CHECK
To make sure that the mid-back is moving properly, the Soldier assumes a seated position with fingers interlocked over the chest before rotating the trunk to the right and left.
If there is a loss of motion to one side, this may indicate an issue with a joint in the mid-back (see figure 17-2).
MID-BACK STANDING MOBILITY EXERCISE
See figure 17-3 for the spine, mid-back standing mobility exercise:
● To address the issue, assume the Straddle Stance position before looking up as far as possible without pain while raising the arms up and over the head.
● Repeat this head movement 5 times.
● Perform more repetitions if the exercise improves the mid-back issue.
MODIFIED VERSION
A modified version may be performed from the Prone position by propping the chin on the tips of the fingers and resting in this position for up to 60 seconds (see figure 17-4).
Repeat several times if this improves the mid-back issue.
If there is any pain, the Soldier seeks help from performance readiness experts in the unit.
LOW BACK CHECK
To make sure that the low back is moving properly, the Soldier performs the extend movement from the Extend and Flex exercise
If there is lower back pain or any tightness associated with this movement, this may indicate an issue with a joint in the low back.
Figure 17-5 illustrates stretches for the low back.
To address the issue, the Soldier repeats the extend movement 10 times moving as far as possible without causing pain.
ANOTHER MODIFIED VERSION
Another modified version of this exercise, using the same number of repetitions, may be performed from the Straddle Stance position with hands on the low back (see figure 17-6) with the following:
● Perform more repetitions if the exercise improves the issue.
● If there is any pain, seek help from performance readiness experts in the unit.