Five moves to rehydrate your tissues and lubricate your spine

When we think about staying flexible and mobile, we often focus on muscles and joints, but there’s a deeper layer to consider. Beneath the surface, a complex network of connective tissue supports and links every part of the body, playing a crucial role in how we move and feel. These tissues not only provide structure but also influence how easily our bodies bend, twist, and adapt to physical demands.

For your body to move with ease and fluidity, your connective tissues, like fascia, tendons, and ligaments, must be well-hydrated. Hydration isn’t just about drinking water; it’s also about encouraging the movement of fluids within the tissues themselves. When fascia and surrounding structures are hydrated, they become more pliable, responsive, and able to glide smoothly over one another. This internal fluid exchange is key for reducing friction, easing stiffness, and supporting pain-free, resilient movement throughout the body.

In this short yoga practice, we focus on rehydrating the tissues through gentle, fluid movement and rotational patterns that target the spine. By moving the body through multiple directions and ranges, and rotating the spine, we help stimulate fluid exchange and restore the natural suppleness of the connective tissue.

We will do an entire practice in a standing position, so a yoga mat is not required. Rather than trying to achieve your maximum range of motion, focus on keeping your movements smooth, fluid, and controlled.