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Wellness Wednesday: A simple 3-minute routine to keep your spine moving

by | Jul 1, 2026 | best austin texas chiropractor notes

Wellness Wednesday

A simple 3-minute routine to keep your spine moving.

This week, Dr. Shane Davidson shares a quick movement routine you can do in just a few minutes. It is especially helpful if you sit for long periods, feel stiff throughout the day, or want a simple way to help your spine keep moving.

The Simple Reminder

Motion is lotion. Your spine was designed to move, but long hours of sitting can make the body feel stiff, tight, and less mobile. A few intentional movements each day can help your spine, posture, and overall movement feel better.

This Week’s Wellness Focus
Three Movements That Help Reverse the Effects of Sitting

The routine in this week’s video is simple, practical, and easy to remember. It focuses on extension, rotation, and shoulder blade movement — three areas that often need attention when we spend too much time seated.

  • Standing back extensions: help your spine move in the opposite direction of prolonged sitting.
  • Slow body rotations: help encourage smoother movement through the spine and trunk.
  • Shoulder blade squeezes: help support posture and upper back function.
  • Short routine: only takes about three minutes and can be done in the morning or after work.
  • Daily consistency: matters more than intensity. Move slowly, smoothly, and comfortably.
Watch the Video: A Simple 3-Minute Spine Routine

In this video, Dr. Shane Davidson walks through three simple movements: standing back extensions, slow side-to-side body rotations, and shoulder blade squeezes. Try the routine once in the morning and once after work for the next week and notice how your body feels.

Why This Matters for Daily Movement
Many people spend hours sitting at a desk, driving, or looking down at a phone. Over time, the body can start to feel stiff because it is not moving through the ranges it was designed to use. This routine helps remind the spine, shoulders, and trunk to move again in a simple and controlled way.
Wellness reminder: do not force the motion. Move slowly, smoothly, and comfortably.
What This Routine Can Support

Spinal motion

Helping the spine move through simple, controlled ranges of motion.

Posture awareness

Encouraging the body to move out of the rounded sitting position.

Shoulder blade function

Supporting better upper back position and shoulder movement.

Daily consistency

Giving you a simple routine you can repeat in the morning or after work.

Important Reminder

This routine should feel comfortable. Stop if you feel sharp pain, dizziness, numbness, tingling, or symptoms that concern you. If you have ongoing pain, recent injury, or a condition that limits your movement, it is best to get checked before starting a new routine.