The spinal wave variations aims to improve segmental mobility of the spine to pelvis. Secondarily, aiming to improve shoulder stability with gently pressing, progressing into inverted pressing which requires scapular stability, as well as front line integration. Tapping into this full body closed chain series unlocks an immense amount of stability and strength in movement.

Progressions:

Progression 1: Kneeling Spinal Wave
Progression 2: Rolling Dog

Step 1: Start with drawing your arms forward to elongate the side body. This creates the necessary space to set up your base on support.

Progression 1 – Kneeling Spinal Wave

Step 2: Gently press the tops of the feet and shins into the floor and you curl and round your spine.

Step 3: As you move forward, allow the hips to melt to the floor, waving the spine into extension. Press into the floor, this is an active exercise. Reverse the wave.

Progression 2 – Rolling Dog

Step 2: Ensure as you move into downward facing dog you keep the knees bent to position the pelvis into anterior extension. This provides the framework for the spine to be long and the inverted pressing of the hands to shoulders in structural alignment.

Step 3: Wave the spine forward and as you extend into upward facing dog, drive your heels back (they do not heed to touch, it’s just the intention), pull the knees up to create front line tension/integration.