Dural Tube Stretch for the Spine and Nervous System
This simple stretch helps decompress the spine and gently lengthen the fascial system surrounding the brain and spinal cord.
It requires very little equipment. Just a few towels, a firm surface, and a little patience.
What You’ll Need
two towels
a firm surface (floor, yoga mat, or carpet)
about 15–20 minutes
gravity
A gentle stretch to elongate the spine and bring relief from back, hip, and neck pain.
How to Do the Dural Tube Stretch
Lie on your back with knees bent and feet flat on the floor.
Roll a towel and place it under the crown of your head.
Allow your chin to gently tuck toward your chest while your shoulders relax toward the floor.
Place a second towel roll under the sacrum (the base of your spine).
Allow your lower back to soften so the tailbone subtly lifts toward the ceiling.
Take a slow breath in and a long breath out.
Relax and allow the spine to lengthen through the neck and back.
Hold this position for about 20 minutes.
When finished, slowly remove the towel rolls and rest in Savasana for about two minutes before rolling to your right side and gently coming up to seated.
Support Options
Yoga blocks, foam rollers, chiropractic wedges, or supportive bolsters can also be used instead of towel rolls if you need additional height.
The key principle is relaxation, not force.
If your body begins to brace or tighten, the stretch becomes less effective.
With myofascial work, softening always produces better results than pushing harder.
What Is the Dural Tube?
The dural tube, or dura mater, is a protective sheath of fascia that surrounds the brain and spinal cord.
It extends from the base of the skull down through the spine, forming a continuous protective envelope for the central nervous system.
Because this structure is part of the fascial system, restrictions in surrounding tissues can influence how the spine and nervous system move and function.
A Quick Refresher: What Is Fascia?
Fascia is the three-dimensional connective tissue web that runs throughout the entire body.
It surrounds:
muscles
bones
nerves
blood vessels
organs
When fascia is healthy, it is flexible and adaptable.
However, physical trauma, surgery, inflammation, or repetitive strain can cause the fascia to lose elasticity and develop restrictions.
Over time, these restrictions may place abnormal pressure on nearby structures and contribute to pain or dysfunction.
One of the reasons fascial restrictions are often overlooked is that fascia does not appear clearly on standard imaging such as X-rays, CT scans, or MRIs.
This is why hands-on therapies such as myofascial release focus on restoring mobility to the fascial system.
Final Thought
This stretch works best when the body is relaxed and supported.
Give gravity time to do the work. With myofascial techniques, patience often produces deeper and more lasting results.