Move Your Spine, Feel Better: Why and How
Your spine is designed to move in multiple directions, yet modern life, with long hours of sitting, typing, and looking at screens, often limits how much we actually use its full range. Let’s explore the different ways your spine moves, why it matters, and how to incorporate more movement into your day.
The Four Ways Your Spine Moves
Your spine can:
Flex (bend forward) For example, rounding your back when tying your shoes.
Extend (bend backward) Stretching upwards after sitting for a long time.
Rotate (twist) Turning to look behind you while reversing a car.
Side bend Reaching down to pick something up from the floor beside you.
Why Moving in All Directions Matters
Each movement helps to keep your spine healthy by:
Keeping joints mobile and reducing stiffness
Improving circulation to the spinal discs, which helps to prevent degeneration
Supporting a strong and resilient core
Enhancing posture and reducing aches
Boosting brain function and reducing stress
The Mental Benefits of Spinal Movement
Moving your spine does not only benefit your body, but it also has a positive impact on your brain. Gentle spinal movement stimulates the nervous system, improves circulation to the brain, and enhances focus. It can also help to:
Reduce mental fog by increasing blood flow and oxygen to the brain
Lower stress by activating the parasympathetic nervous system, which promotes relaxation
Improve mood by releasing tension in the spine and ribcage, making breathing feel easier
Support cognitive function, as movement has been shown to improve memory and concentration
How Often Should You Move Your Spine?
It is important to move your spine every day. Just like brushing your teeth, this should be a regular habit. Moving a little throughout the day is more effective than one long session, so aim to move your spine in all directions a few times a day. You can do it sitting!
The Importance of Side Bending
Side bending is often neglected in daily life, as most of our movements involve forward and backward motions, such as walking or sitting. Without side bending, the ribs, spine, and even digestion can feel restricted.
Two Side Bend Examples
Standing side reach Stretch one arm overhead and reach to the side. Think of going up and over, making the curve as long as possible.
Seated side bend Ideal for desk workers. Reach one arm up and over while sitting. Keep your sit bones down as you do this.
Benefits of Side Bending
Improves spinal mobility and reduces stiffness
Opens up the ribs, supporting better breathing
Releases tension in the lower back and shoulders
Enhances balance and coordination
Supports a clearer, calmer mind
Next time you take a movement break, check in with your spine. Bend it, twist it, and move it in ways that you do not normally use. Your body and mind will thank you.
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