Spinal Waves

Most spines move in chunks. The low back and neck do most of the work, and the mid-back is stiff. A wave asks each segment to move in turn, which teaches the mid-back to participate. The movement is slow, small and continuous, and its quality matters more than its size.

To increase segmental movement through the spine in flexion and extension with a smooth, flowing rhythm.

1. 1Sit in Easy Seat or stand with the knees soft.
2. 2Place the hands on the thighs.
3. 3Inhale and tilt the pelvis forward, lifting the chest.
4. 4Exhale and round the spine from the tailbone upward, one segment at a time.
5. 5Let the head follow last, then reverse the wave on the next inhale.
6. 6Repeat for 6 to 10 slow waves.

Instead of searching for the “correct” position, notice:

• •Movement begins at the pelvis and travels up.
• •Shoulders stay relaxed.
• •Neck follows the spine and does not lead.
• •Seat or feet stay grounded.

Let the breath lead the wave. Inhale for the extension, exhale for the flexion.

Watch where the movement skips. If one area looks stuck while others move a lot, name it and ask for smaller, slower waves. The neck often leads when the mid-back is stiff.

Reflect after practising:

• •Imagine a string of beads rolling one by one.
• •Slow down until you feel each segment.
• •Keep the movement small if you feel pinching.

Rather than mistakes, you may notice:

• •Practise Cat-Cow first.
• •Try waves on hands and knees, then seated, then standing.
• •Add a side-to-side wave for lateral movement.

• •On hands and knees.
• •In a chair.
• •Smaller range with the hands on the thighs.

• ✓Settle into a neutral spine and breathe for a few breaths.
• ✓Take a gentle twist to each side.