Spinal Mobility Every Day Your spine needs daily movement to stay healthy. Five minutes of spine stretching maintains the mobility between vertebrae, reduces compression from sitting and standing, and prevents the stiffness that leads to back pain. The 5-Minute Spine Routine Move through your spine with awareness and control. Neck and Cervical Spine (1 minute) JME 1: Start at the top of the spine with gentle neck movement. Thoracic Rotation (1.5 minutes) JME 151: Rotate through the mid-back, the stiffest region for most people. Thoracic Extension (1 minute) JME 152: Counter the flexed position of sitting with extension. Lumbar Mobility (1.5 minutes) JME 153: Gentle lower back movement to complete the spinal sequence. Start your 14-day free trial for spine health routines. Daily Spine Care Morning spine mobility starts the day well. Evening spine stretching releases daily compression. Both create cumulative benefits. Try simplmobility free for 14 days and care for your spine daily.