SPINAL RELEASE CIRCLING

The method of tension release described in this article was discovered over a number of years of my own movement training. It involves releasing tension in one spine joint and having that release radiate downward through the entire spine. Learning it requires deep focus but little physical effort. This is also a very safe method for moving the spine and is particularly recommended for anyone who experiences back discomfort. The movements are so gentle with tension release as the goal, making the effect of these movements very therapeutic.

Anatomy first and foremost.

There are 24 vertebrae in the spinal column with cartilage disks separating each. The top vertebrae is called the Atlas Vertebrae. The skull in effect sits on top of it like a pumpkin on a stick. Gentle movement in the joint between these 2 results in a profound reaction that moves throughout the rest of the spine without effort.

The attributes of circling: From Joint Heaven: "The potential for successive release of adjacent joints is one of the dramatic features of circling (also known as circumduction). Years ago I discovered something astounding. If you gently circle one joint, the joint next door to it also releases. This in turn triggers adjacent joint release up and down the body in a similar way to dominos falling. It is especially notable when it involves the spine where release of the top joint in the spine (where the head meets the neck) can cause a rippling effect of release all down the entire spine! This benefit will only happen if you truly relax the joint as you move it in this small circling fashion. The reaction happens because the simple movement is of significant importance to the nervous system. Once the system is triggered to release, it communicates the message to the next joint and the next joint and so on and so on..."

This sequential release reaction in the nervous system can only be triggered by gentle, tiny movements. It is essential you make your circles small and as relaxed as you possibly can.

THE EXERCISES

Gentle circling can be practiced either standing with your torso leaning over upside down or by sitting upright. Each has a potentially transformative effect on the body but in different ways. Both these exercises require some practice to feel results. However, when you get good at these, you really can take a positive step in making your spine and your neck healthy. 

Upside down circling: Thorough spine relaxation.

This standing form of the exercise can be incredibly helpful if you practice it between dances or skill building that is stressful. You address spinal tension right away. A wonderful path to real spine health.
Standing, bend your torso over with your knees relaxed and slightly bending. Let your head hang completely relaxed. Make several very small circles in each direction, moving only your head. As you do let the rest of your spine relax and react. If you pay close attention, you can feel the spine release start at the top of the neck and then travel up vertebrae by vertebrae till the entire spine is released. Often I will feel a "crackling" as tension is released in particular joints. This is in effect a gentle chiropractic adjustment as that vertebrae gently moves back into alignment. Notice that the torso will start to drop further and get closer to your legs as the spine releases. (By the way don't have something to eat or drink before doing this exercise. Wait til after.)
Do not practice upside down circling if you are prone to dizziness or postural hypotension (getting lightheaded changing position). 

Seated neck release, phenomenally successful:

This is an amazingly effective exercise that provides relief to an often very tense area. The more you do this exercise the better it gets. The range of motion of the neck improves so much that I would advise doing this exercise before driving so that you can easily look behind you.
Choose a sturdy chair and sit so that you are upright with your waist away from the back of the chair and both feet flat on the floor.
  1. Check your range of motion: Shift your head backward, gently tucking the chin. Turn your head to the right and notice what you see. Mark the spot in your mind. Turn your head to the left and mark it as well.
  2. Circle your head: Place your hands around your neck with your thumbs under your chin, forming a bowl for your head alone to rest in. Roll your head around the bowl 4 times in each direction. Don't move anything except your head. Make the circles small and relaxed.
  3. Recheck your range of motion: Bring your head back, turn your head to the right and what do you see?  Compare it to your beginning mark. Reverse sides. If you do not see a change then do the exercise again focusing more intently on making small perfect circles with your head.
Here are several tips for improving how this movement works:
  • Begin the circling noting the direction you automatically take. Stop and circle going the other direction first instead. It's amazing what a positive difference using the less accustomed side first can have on effectiveness.
  • Many of you have probably watched ice skating competition. Remember how the compulsories are run with the skater making very precise circles over and over? In your circles, after you change direction, try to make the next circles in exactly the same "groove" as the first ones.
  • After forming the bowl for your head with your hands, you can improve the positioning of the spine if you gently emphasize pulling the back of your head upward.
This is a wonderful article describing the benefits across all joints of gentle circling motion. Circling is an essential approach within the Building Better Balance technique. It has proven effective in many different circumstances, particularly in injury rehabilitation. 
Other gentle circling motions which I have written about extensively include knee circles, so effective they can nullify the pain of bone on bone arthritis. Gentle circling results in significant improvement with rotator cuff injuries of the shoulders. Arthritis of the joints at the base of the thumb respond well to circling. It is a general joint technique that carries potential curative effect in any area experiencing stress, pain or chronic tension.
One reason for the effectiveness of these gentle movements is that joint release is highlighted, a quality not mentioned much in fitness. Stretch and strengthen are usually emphasized above release, yet release is not only therapeutic but safe yet still carries with it the huge benefit of improved circulation and nervous system activity making it ideal for anyone over 50.
Published July 31, 2021.