Seated Spinal Roll

About this Practice

Sequential rolling through the spine — from sacrum to neck and back. Massages each vertebra against the floor, stimulates the spinal nerves, and relieves compression accumulated through daily life.

How to Practise

1. 1

   Sit at the front of the chair or on the floor with knees bent.

2. 2

   Round the spine backward — first the lower back, then mid-back, then upper back.

3. 3

   Lower gradually to the floor, one vertebra at a time, on an exhale.

4. 4

   Pause lying down. Then on an inhale, peel the spine back up in the same sequence.

5. 5

   Repeat 5–8 times, moving slowly and mindfully.

Benefits

• ✓Massages spinal nerves
• ✓Relieves spinal compression
• ✓Increases spinal fluid movement
• ✓Releases tension from neck to sacrum
• ✓Excellent morning practice

Health Goals Addressed