The 7-Minute Full-Spine Reset You Can Do at Home

Your spine absorbs stress all day — sitting, standing, lifting, thinking.
If you don’t reset it, that tension carries into sleep and shows up tomorrow.

This is a 7-minute full-spine reset you can do anywhere.

⚙️ The Routine

Minute 1–2: Support + Breathe
Lie on your back. Knees bent. Support mid-back or low-back.
Slow nasal breathing.

Minute 3–4: Gentle Motion
Rock knees side to side. No forcing. Let joints rehydrate.

Minute 5–6: Compression Release
Hug knees lightly. Long exhales.

Minute 7: Stand & Integrate
Stand slowly. Walk. Feel the difference.

🌙 Why This Works

• Reduces spinal compression

• Restores joint motion

• Calms the nervous system

• Improves sleep quality

Most people feel relief the first time.

🧠 Consistency Beats Intensity

You don’t need aggressive stretching.
You need daily decompression and breath.

Seven minutes is enough.