Spine Waves

back, abs, coreBodyweight

A fluid segmental spinal movement that builds back mobility and core control while melting away stiffness throughout the entire spine.

How to do it

1Stand tall with feet shoulder-width apart, knees slightly bent, and arms hanging relaxed.

2Initiate the movement by tucking your chin gently toward your chest.

3Roll down segment by segment through your upper and lower back in a smooth, continuous wave.

4At the bottom, bend your knees slightly and start unrolling upward, driving from your pelvis.

5Stack your lower back, upper back, and head last to return to standing.

Common mistakes

Moving your torso as one rigid block instead of segmenting the spine.

Locking out your knees, which blocks pelvic movement.

Holding your breath and tensing your shoulders.

Breathing

Breathe rhythmically — inhale as your chest opens, exhale as you round your spine.

Make it harder or easier

To regress: Reduce your range of motion.

To progress: Slow down the wave to maximize control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.