🌀 Why I Created Spine Club

I created Spine Club because it might be my favorite “30/30” challenge I’ve ever done — thirty minutes of intentional spine movement every day.

When I committed to it, I felt so much better in my body. And I’ve heard the same from friends and students who took on this challenge .

I’ve said this in hundreds of classes: if there’s ONE thing I would’ve done differently at the beginning of my movement journey, it would be simply this:

More movement of my spine — moving it in more ways, more often, and with more intention.

Over 10 years into my practice, I still find endless enjoyment with my spine. When I dedicate time to my spine, everything else improves — my movement, my dance, my energy, as well as my posture, creativity, mood, & nervous system state. I feel more at home in my body.

I invite you to come give it a try.

Your bodymind will thank you.

-Dae

📌 What is Spine Club?

A group of movers gathering to take on the Mixed Movement Arts 30/30 challenge to intentionally move your spine every day — and notice how this improves your movement and your life.

The goal: Accumulate an average of 30 minutes of spine-focused movement per day. This can be all in one session OR in shorter practices through the day.

You can adjust the goal to suit your life — 10-15 minutes is enough to build momentum.

This is about progress, not perfection. Biggest pitfall is people go “all-or-nothing”.

💡 Why This Challenge?

Moving your spine is one of the best things you can do for your brain, your body, your movement quality, and your long-term well-being.

It impacts everything — from how you stand and breathe to how you feel and function.

Your spine isn’t just structural — it’s neurological.

Spinal movement stimulates the flow of cerebrospinal fluid, improves proprioception, and plays a key role in regulating your nervous system. Research shows it can improve posture, coordination, balance, and even influence mood through vagal tone and brain-body feedback loops.

In short:

When your spine moves well, you think, feel, and function better.

Moving your spine regularly can help you:

• Improve mobility, flexibility, and posture

• Increase energy, circulation, and breath quality

• Release long-held tension patterns

• Regulate your nervous system and reduce stress

• Awaken creativity and somatic intelligence

• Cultivate confidence through fluid, expressive movement

🔧 How It Works

• Welcome to Spine Club— Opening Workshop:

  Monday, June 30 – 8am PST /9am MST/10am CST/11am EST/5pm Berlin (90 minutes)

  Live via Zoom. Replay available. We’ll orient to the challenge, explore movement themes, and set intentions.

• 1 Week of Live Spine Practice Sessions:

  Tues–Sun July 1 – July 7, 8am PST /9am MST/10am CST/11am EST/5pm Berlin (30 mins)

  Come live or watch the recordings on The NEW Mixed Movement Arts App!. These are minimum 30-minute practices — drop in and out as needed. Some sessions may run longer for Q&A or to share movement research we’re enjoying and experimenting with.

• Daily Spine-Based Practices

  An expansive curriculum of 30+ practices centered in education, exploration, & inspiration. Each week unlocks themed practices, prompts, and partner practice options.

• Community Support Forum Group accountability & inspiration

• Pop-Up Practices & Bonus Content:

  Announced throughout the month.

👉 Register Now via ThriveCart

💸 Flexible Pricing
 

Choose the tier that works best for you:

• Standard Registration – €100

• Supporter/Pay-It-Forward – €100–300

• Sliding Scale – €30–100

• Significant Need – €0–30

No one turned away for lack of funds.

👉 Register Now 

🧠 What Counts as Spine Movement?

Any focused movement of the spine, including:

• Waves, circles, spirals, undulations, isolations

• Twisting, arching, flexing, extending, back-bending

• Changing levels: flowing between rolling on the floor, crawling, & standing

• Dance, yoga, martial arts, while keeping your awareness in/on/around your spine

• Somatic spine explorations

Pretty much any movement where you are paying attention to the movement of your spine counts.

Spine Club encourages enjoyable exploration while providing education & technique.

📈 How Do You Measure Progress?

We’ll recommend 3 simple ways:

• Consistency: Show up daily in whatever capacity you can

• Accumulation: Track your minutes — the goal is an average of 30 minutes per day, but go at your own pace

  • Pro-tip: On your first day/week of the 30 Day Challenge, schedule some extra practice time to get a good head start. I’ve found that practicing more at the beginning when the motivation is high greatly increases my likelihood of completing a 30/30 Challenge.

• Video: We highly encourage recording a quick video at beginning of the challenge of:

  • Simple spine circles

  • A few spine waves

  • 1 minute of improvisation/free association/flow

We will walk you through the whole process.

🤝 Tell Your Friends

The first rule of Spine Club is to tell your friends about Spine Club.

Invite a movement buddy, body nerd friends, partner, sibling, coworker, classmate… anyone who has a spine.

Spine Club will be more fun (and greater chance of success) when done in community.

We will be providing Partnering Options focused on the spine.

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💬 Testimonials

“Spinal movements made a world of difference. One of the most helpful things for me was the 4 things we can do at home every day. I have done the squat and the spinal movement almost every day since. The fact that spinal movement practice almost always turns into dancing is a pretty good plus too.”

“For me, movement practices — especially spinal movement — became a central resource, and Dae’s intuitive ability to listen and guide me toward what worked for me was invaluable.”

“I am more connected to my body in time and space. It feels next level.”

“Having micro expressions of this work is supportive as I go through my day… I experience a healthy heightened awareness of my mind and body, what’s going on within them, and have action steps to move with it all.”

“I appreciated the explanations of why we were learning what we were learning and why we were learning it how we were learning.”

“I felt held by the container set, allowing me to show up with playful curiosity fully… A marvelous & unforgettable experience.”

“Dae is an experienced teacher, skilled mover, curious student, and playful human… This is a testament to the intelligent structure of the event and Dae’s awareness and adaptability as a teacher.”

“Something in my DNA has shifted… I have this incredible tool belt if I so choose to pick it up and use it.”

“Trying out different ways of moving helped to remap my body in my mind… My proprioception got better. So did my acceptance of my body as it is.”