Spinal Decompression Routine

What is Spinal Decompression Routine?

Your spine compresses throughout the day from sitting and gravity. This 5-minute routine decompresses it: dead hang, child's pose, cat-cow, and supine twist. Reduces back pain, improves posture, and feels incredible after a long day of sitting.

Is there evidence for it?

How do you do Spinal Decompression Routine?

1. 1.Dead Hang (1 min): hang from a bar with relaxed shoulders. Let gravity decompress your vertebrae. Breathe deeply and let your body weight do the work
2. 2.Child's Pose (1 min): kneel, sit back on heels, reach arms forward on the floor. Press your chest toward the ground. Opens lower back and hips
3. 3.Cat-Cow (1 min): on hands and knees, alternate between arching your back (cow) and rounding it (cat). Move slowly, one vertebra at a time. Mobilizes the entire spine
4. 4.Supine Twist (1 min each side): lie on your back, pull one knee across your body while keeping shoulders flat on the ground. Hold and breathe. Releases rotational tension in lower back
5. 5.Do this sequence every evening (or after long periods of sitting). Total: 5 minutes. Your back will thank you by age 50 when everyone else has chronic pain

How long does it take?

5 minutes per day.

Is it hard to start?

easy.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.