Move Your Spine to Increase Mental and Physical Flexibility

Your spine carries the weight of your head, torso, and arms. It also allows your body to move in any direction. I move my spine in 7 directions as part of my daily morning ritual. It takes less than a minute and you can do it anywhere, in a standing or seated position.

The spine is a crucial part of the body that allows us to stand up straight and there are seven ways to move it:

  • Bend Forward
  • Bend Backward
  • Lean left
  • Lean right
  • Twist left
  • Twist right


7 Movements of the Spine Practice


The primary benefit of moving your spine in all seven directions regularly is a healthier, more flexible spine. You will also get the benefits of stretching the muscles connected to the spine. This represents twenty-six vertebrae and eighteen muscles used to move the spine in all directions.

Because moving the spine is a core component of yoga, if we coordinate our spinal movements with breath, which we do in these exercises, these movements have many of the same benefits as yoga. Yoga invokes the relaxation response in as little as two minutes and has been found to improve symptoms of many chronic conditions. If you consciously coordinate spinal movement with breath, similar to yoga, it will help to manage high blood pressure, depression, anxiety, stress, and chronic pain.


Moving the spine in all directions is a simple, yet powerful tool. You can practice seated, standing, or even waiting in in line at the grocery store. Try moving the spine in all directions for just 2 minutes a day and see what happens!


The Self-Care Solutions newsletter allows you to personalize your approach to health and well-being.  It offers you choices.  Safe choices.  Evidence-based choices. The articles allow you to try on different options and see what works for you. Think of each as an invitation.

While not a substitute for care by your medical team, we’re here to support you in your quest for well-being!

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Reference Links

The effect of yoga on flexibility and balance

The effectiveness of yoga on pain, physical function, and quality of life

Exploring the effect of yoga on anxiety in adults







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Dr. Ruthann Russo

I love assisting people on their hero’s journey towards self-transformation. A passion which is born comes partly from personal experience – I view my own life as a series of self-transformations. I have 20+ years of education, training and experience, including being the CEO and founder of two health technology start-ups and global wellness consultant to Fortune 100 corporations.

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