Spine Exercises

Spine Exercises

Created by Lauren Curley

Spine – Seated

Instructions and breakdown of movement sequence:

  • In a cross leg-seated position, sequentially roll through the spine from the top of your head 1-3 then reverse that pathways 4-6. Sway to the right side and put your forearm down on 7 then reverse and sway to your left side on 8.
  • Half circle your torso from left to right bringing your left arm along 1-2 then brush your left arm across your chest to open up on the high left diagonal on count 3. Starting from your fingertips reverse the path of your arm and curve your upper back forward on the low right diagonal on count 4. Grab on to your knee with your left hand and open your chest up on the high diagonal 5 to then pull yourself back forward on count 6. Sweep your right arm around as you circle your torso from right to left 7 and use the arm to come up through your side bend on 8.
  • Repeat it on the left, and then switch the foot that’s crossed in front to do it all again.

The music Lauren used in this video is Centre – Terre a Terre – 2/4, 128 bars, 95BPM by Michael Wall. You can purchase the track on Apple Music HERE or find it on Spotify HERE.

Spine – Standing

Instructions and breakdown of movement sequence:

  • Begin with you feet in parallel hips-width apart from one another. Roll down from the top of your head into a forward curve, keeping your pelvis in a neutral position for 8 counts.
  • Demi plie 1-2 stretch your legs 3-4 double bounce 5-6 roll up sequentially through your spine 7-8.
  • Repeat to the right, to the back, and to the left. When going to the side (right or left) use your arm (opposite arm from the direction of your side bend) to swing you back up to neutral.
  • Option to turn your feet out to first position and repeat the exercise in full.

The music Lauren used in this video is Degage 3 – 4/4, 72 bars, 115BPM by Michael Wall. You can purchase the track on Apple Music HERE or find it on Spotify HERE.


Feel free to share these videos, embed them for your students, or link to this page. New online educational resources are being developed every day. If you have suggestions for what you’d like to see let us know: rdt@rdtutah.org.

Be sure to check out Michael Wall and his amazing music! You can find much more at www.soundFORmovement.com


Lauren began her training in Lowell, Massachusetts at Walker’s Dance. She was a scholarship recipient at the University of Hartford’s The Hartt School, graduating Summa Cum Laude with her BFA in Dance Performance. In her time at Hartt, Lauren furthered her training at the Jose Limon Dance Foundation, Martha Graham School, Paul Taylor’s American Modern Dance, and Henny Jurrien Stichting (NL). Upon graduating she was offered a contract with Repertory Dance Theatre, where she has performed works by world-renowned choreographers such as Jose Limon, Elisa Monte, Donald McKayle, Danielle Agami, and Zvi Gotheiner. Lauren is a faculty member at Creative Arts Academy and teaches master classes at studios and University programs throughout the country. She has been a member of the company since 2014.