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:

  1. Flex (bend forward) For example, rounding your back when tying your shoes.

  2. Extend (bend backward) Stretching upwards after sitting for a long time.

  3. Rotate (twist) Turning to look behind you while reversing a car.

  4. 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.

WORKPLACES: get your team moving to feel great find out more here today!

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