mobility pattern · low impact
Standing spine wave
Spine · Torso
Equipmentchair · none
Positionsupported
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Place both hands on your thighs or a stable counter.
- Gently round your upper and middle back as you exhale.
- Return through neutral and open the chest slightly as you inhale.
Three useful cues
- Small range is enough
- Soft knees
- Follow the breath
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Throwing the head back
- Forcing the lower back
Make it easier
Reduce the demand.
Perform the movement while seated.
Make it harder
Add one challenge.
Slow the transition and pause at neutral.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.