Spinal Waves: Spine Mobility Routine

Here is a spine mobility routine with floor work spinal waves. This routine is part of day one of the flow body movement challenge. Check it out here.

CAT/COW – 1×2 mins

Start on your hands and knees with your shoulders stacked directly over your wrist, and your hips directly over your knees.

Begin by Arching your back into Cow Pose: Inhale as you drop your belly towards the floor. Lift your chin and pull neck in as you gaze forward.

Broaden across your shoulder blades and draw your shoulders away from your ears.

Next, push through your shoulders, rounding your back into Cat Pose: As you exhale, draw your belly to your spine. The pose should look like a cat stretching its back.

Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.

Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.

SPINAL WAVES – 1×2 mins

Begin in child’s pose (toes tucked with feet hip width apart, sitting your butt into your heels and arms extended out in front of you).

Maintaining a posterior pelvic tilt (tailbone tucked under) your back rounded in a cat pose with your chin tucked. begin to bring your body forward until your shoulder stacks directly over the wrists.

Lower your body to the floor while untucking your chin, then with a slight arch in your lower back, begin to push away from your hands returning back to your child pose position.

BEAST UNLOAD- 3×10

Start on all fours with your arms stretched out on the floor as you press your weight back onto your heels. Keep your knees an inch off the ground.

Move your hips forward, keeping the hips 1 inch off the ground.

Body drives forward until shoulders pass the wrist line.

Keep knees and hips slightly flexed.

WAVE UNLOAD – 3×5

 

Start on all fours with your arms stretched out on the floor as you press your weight back onto your heels. Keep your knees an inch off the ground.

Raise hips towards the ceiling

Begin the wave, bringing the body forward

Allow the hips to drop down, bringing the spine into hyperextension (cobra pose with knees off the floor).

At the end of the movement bring the chin up to the sky.

Reverse the wave by tucking the chin and pressing into the ground to push back to starting position.

Outfit powered by: Anita Active

Top: ISPO Award Gold Winner 2017 Delta Air Sport Bra

Leggings: ISPO Award Winner 2018 sport tights massage

Video: Markus Haas

*Moves by Tactivision Inspired by Mike Fitch and Greg Mihovich.

SPINAL WAVES: SPINE MOBILITY ROUTINE

-In collaboration with Anita Active

 

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