🦴 Your Spine Needs These 4 Movements Your spine is designed to move in four primary directions—but most people only use a few of them. In this short, we'll move through lateral flexion, rotation, flexion, and extension. Regularly taking your spine through these movement patterns can help maintain mobility, reduce stiffness, and support long-term spinal health. ⚠️Stop if you have pain. Always consult your healthcare practitioner before beginning any exercise program. 1. Side Lateral Bends (Lateral Flexion): Stand or sit tall with a long spine. Reach one arm overhead and gently bend to the side without collapsing through the chest. Return to centre and repeat on the opposite side, keeping both sit bones or feet grounded. 2. Rolling Spinal Twists (Rotation): Begin lying on your stomach with your arms extended out to the sides. Press gently into one hand and roll across the opposite shoulder, allowing your spine to rotate while opening through the chest and front of the shoulder. Return to the starting position and repeat on the other side with slow, controlled movement. 3. Knees-to-Chest Rocks (Flexion): Lie on your back and hug your knees toward your chest. Gently rock forward and backward along the length of your spine using a smooth, controlled motion. Keep your chin slightly tucked and move comfortably. 4. Updog Flow (Spinal Extension): Begin lying face down with your hands beside your ribs. Press gently through your palms, lift your chest into a comfortable backbend, then lower back down with control. Focus on lengthening through the spine rather than pushing into your lower back. Modification: If full spinal extension (full up dog) is uncomfortable, keep your elbows slightly bent or perform a gentle Cobra Pose, lifting only as high as feels comfortable while maintaining length through the spine. #yoga #mobility #stretching #tiktok #motivation - @shaktishambhala