Standing spinal waves

Mobilityeasytimedno equipment

Standing segmental spine drill: feet planted hip/shoulder width with soft knees, a slow wave travels up the body; the pelvis tips forward and the chest opens into an arch with the gaze up, then the motion reverses into a rounded spine, chin tucked, gaze down, segment by segment.

How to do it

1. Stand with feet hip to shoulder width, feet flat and fixed, knees softly bent ~15 deg, arms relaxed.
2. Initiate from the pelvis: tilt the pelvis forward (tailbone back) and let the lower back arch.
3. Continue the wave upward: chest pushes forward and up, upper back arches, head follows last tipping back so the gaze goes up.
4. Reverse: tuck the pelvis under, then round the lower, middle and upper back in turn so the chest hollows, shoulders roll forward and the chin tucks; gaze down.
5. Return to neutral and repeat smoothly; feet never move.

Muscles worked

Supporting: lower back, abs