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Spine Warm-Up Review
This spine warm-up sequence is designed to gently mobilize the entire spinal column, increase circulation, and prepare the body for more intense movement. It emphasizes controlled motion, breath awareness, and joint lubrication while reducing stiffness and tension.Overall, this spine warm-up effectively prepares the body for physical activity by improving mobility, stability, and body awareness, making it suitable for both strength training and flexibility-based sessions.

The warm-up begins with forward bending, allowing the spine to flex gradually and release tension in the lower back and hamstrings. This movement helps decompress the vertebrae and encourages relaxation through slow, mindful breathing.
Next, knees-to-chest rotations to the upper body on both sides are performed. These rotations improve spinal mobility, particularly in the lumbar and thoracic regions, while gently massaging the lower back. Moving through both sides ensures balanced rotation and increased range of motion.
The sequence continues with Cat–Cow pose, a classic spinal articulation exercise. Alternating between spinal flexion and extension improves spinal awareness, warms the vertebral joints, and synchronizes movement with breath. This exercise is especially effective for awakening the spine and improving posture.
Following this, the Bird-Dog exercise is introduced to activate the deep core muscles while maintaining a neutral spine. This movement enhances spinal stability, coordination, and balance, reinforcing proper alignment and control.
The warm-up concludes with Downward-Facing Dog, which lengthens the spine, decompresses the back, and stretches the shoulders, calves, and hamstrings. This position integrates strength and flexibility while promoting full-body engagement and steady breathing.