Do this easy spine & breathing exercise.

No matter how busy your day gets, you have time to do the very satisfying position can both decompression your spine and help you benefit from controlled diaphragmatic breathing.

We just call it a spinal reset OR “the swiss army knife of pain.” It’s easy, too  —  you get up against the wall and essentially push into the wall and ground simultaneously.

If you’d like detailed guidance for how to perform our spinal reset (click here)

The deal is, reseting the spine like this gives you the opportunity to articulate the spinal column, one vertebra at the time, to bring movement and circulation to every single inch of the spine (including portions that don’t typically see a lot of movement).” The best part? You’ll feel so, so good afterwards.

Big Idea: 

The “strength” your body builds while sitting is the strength it retains when you stand up. 

Think about that for a second. That basically means that if you spend most of your time sitting, your body isn’t capable of doing the exercises you want to do from a standing position.

Work at a stand-up desk?

Well, you’re a few steps ahead of the desk chair people, but you’ve also got some imbalances as a result of standing for hours. Our bodies weren’t meant to do that, either. They were meant to MOVE!)

As this relates to your spine – when sitting, the muscles that connect to your spine are shortened and inactive. They get weaker AND tighter as a result of sitting.

Normally, these muscles support your spine, but when they are weak, they are incapable of doing so. This burden is then placed on your lower-back, which is why it hurts all the time –

You’re basically asking your lower-back to do the work that the muscles in your hips and your core should be doing.

So in order to relieve this pressure on your spine – and decompress your spine – you need to:

1. Create space and movement in the vertebrae that make up your spine.

2. Stretch and lengthen the muscles that connect to the spine (hips, back)

3. Strengthen your hips and core.

The right combination of these exercises helps to decompress your spine and get rid of back pain. (Hint: I’ve provided these exercises for you further down on this blog, in picture and video format!)

Now let’s get to the second part of this: Most of us spend too much time doing intense workouts, and not enough time on including restorative-focused movements.

Spending more time on restorative fitness.

Strength training and cardio are extremely important. You should be doing both. But it’s incredibly important to include more mobility and maintenance-focused exercise in your current workout routine. If you don’t, you might notice the following:

• Little aches and pains in your back, knees, and shoulders that become more significant, preventing you from completing your workouts or sticking to a routine.

• Excessive soreness & joint pain after your workouts – Not that type of muscular soreness that says “good job on getting that workout done”; this is that muscular soreness that makes it difficult to move around and do what you need to do. And it hurts your joints, too, maybe causing you to reach for anti-inflammatory medicines to deal with the pain.

• Avoidance of certain exercises that tend to make your back or your spine hurt. Maybe you got away with them when you were younger, but as we get older and spend more time at a desk, this loss of flexibility and mobility gives us pains that we didn’t used to have.

If any of the above apply to you, there’s a good chance that you aren’t doing enough restorative exercises to take care of your spine. This typically includes:

• Stretching the hips, spine, and back

• Challenging your joints, ligaments and muscles in as large a range as possible

• Calming activities to help stimulate the parasympathetic nervous system (our “rest and digest” mode), promoting recovery, the relief of tension, balancing your hormone levels (decreasing your cortisol levels and allowing your testosterone to replenish), and even improving your sleep.

But many people are unaware of the RIGHT stretches to help with spinal decompression

That’s why this spinal reset is a great starting place to begin alleviating pain prior to the above activities.

The spinal reset both acts to position and align key elements of your postural stabilitory system, but ALSO acts to stimulate the parasympathetic nervous sytem.

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Bradley Roehrig, BSc (Hons)

Co-founder & Head Coach

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