Cold mornings. Snowy sidewalks. A calendar that's suddenly full again.
There’s no wonder getting to the pool simply isn't in the cards some days, but that doesn't mean your movement routine has to stop.
One of the best ways to maintain your January momentum is to take the movements you enjoy in the water and adapt them for land—especially the ones that help your spine move with ease.
Why Spinal Movement Matters
In the pool, many of us naturally gravitate toward movements that gently flex and extend the spine—that satisfying rhythm of rounding and lengthening, curling and opening. These motions help lubricate the joints along your back, reduce stiffness, and make everyday tasks like bending down, reaching up, and standing from a chair—noticeably easier.
The good news is, you don't need special equipment or even a full workout session to practice these movements on land.
Simple Ways to Explore Spinal Flexion & Extension
Think of this as a mini adventure for those days when the weather makes you want to stay inside by the fire, not doing a workout you have to "get right."
Here are a few easy places to explore the same feel-good spinal movements you enjoy in the pool:
At the countertop or kitchen sink
Place your hands on the counter for support. Gently round your back, then lengthen through your spine as you lift your chest. The counter gives you stability so you can move safely and comfortably.
On all fours (hands and knees)
This is the classic cat-cow movement. Let your breath guide you—exhale as you round, inhale as you lengthen. Move slowly and notice how your back responds.
Seated in a chair
Sit tall, then gently round forward from your hips. Return to upright and open through your chest. This option works beautifully if getting down to the floor doesn't appeal to you.
Keep It Short and Consistent
You don't need thirty minutes to benefit from this. Just a few slow, intentional repetitions can:
- Reduce stiffness
- Improve posture
- Help you feel more comfortable moving through your day
Think of these as movement snacks: small, nourishing doses that support your body between pool days.
Adventure Is About Adaptability
Adventure doesn't stop when conditions change. It's about finding ways to keep moving that fit your life, your body, and whatever season you're in. Whether you're in the pool or standing at your kitchen counter, movement can still feel supportive, purposeful, and, yes, enjoyable.
Ready to try this for yourself? Explore Wavemakers and our January adventure—easy-going, results-focused sessions that will change the way you move for good.
