It might seem like there are infinite spinal ranges of motion, but there are only 6 primary motions.

Extension - opening the spine to the front, what we in Gyrotonic call an Arch
Flexion - opening the spine to the rear, what we call a Curl
Rotation - turning your spine around a central axis
Lateral Flexion - a side bend
Lateral Glide - the spinal vertebrae glide on top of each other in a side to side motion, while staying more or less parallel to each other
Circumduction - a circular motion of the spine. There are two types of circumduction:

• internal circumduction - the ends of the spine (the head and the hips, stay in place and the middle of the spine makes a circular motion around the vertical centerline of the body
• external circumduction - the hips remain in place and the spine makes an outward circle with the head leading the motion

All other motions your spine may do are a combination of these six primary spinal motions.

There is a way of moving from one range of motion to the next called undulation. Undulation can be found throughout Gyrotonic training. In undulation, you move from one spinal range of motion to it's opposing motion, for example from Arch to Curl, one vertebrae at a time. So the transition from one range of motion will begin at one end of the spine and will draw each sequential vertebrae into the motion, one at a time. It is a very graceful and fluid way of moving your spine and is beautifully demonstrated by a Sidewinder snake on land or any water snake swimming.

So there are your six spinal ranges of motion, plus undulation.

If you live on Maui and want to learn to move your spine with purpose, get in touch!