Segmentation of the Spine gives you control over every vertebra section.
Free your Neck & Back from Pain with this 4 Spinal Mobility Waves.
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I. Basic Frontal Wave - Wall Supported
- Lean against a wall with your head and upper body
- Complete back touches the wall
- Now slowly start to peel the spine from the wall
Follow this sequence:
- Hips
- Lower Back
- Rips
- Shoulders
- Neck
- Back of the Head
- Work very slow
- Don't skip a segment
From the back of the head come back down again, reversing the sequence.
Always use the wall for feedback.
Do 5-20 minutes

II. Basic Wave - Upper Segment
- Lean against the wall only with the back of your head
- Now come down with the following sequence
- Back of your head
- Neck
- Shoulders
- Rips
From there reverse the sequence and come back to the head again.
Do 3-10 Minutes

III. Frontal Wave - Free Standing Variation I
- Stand in front of a wall
- One foot length away
- Your back faces the wall
- Now slowly start to push your spine against the wall
Follow this sequence:
- Hips
- Lower Back
- Rips
- Shoulders
- Neck
- Back of the Head
- Work very slow
- Don't skip a segment
When you are at the back of the head start with the hips again.
IMPORTANT: When one segment makes contact, the before segment leaves the wall.
Always use the wall for feedback.
Do 5-20 minutes

IV. Frontal Wave - Free Standing
Stand bilateral without the support of a wall
Follow the sequence you learned:
- Hips
- Lower Back
- Rips
- Shoulders
- Neck
- Back of the Head
- Work very slow
- Don't skip a segment
When you are at the back of the head start with the hips again.
Don't go too far back & forth.
The motion is more like the flame of a candle.
Do 5-20 minutes

Have a good dive into the Spinal Wave System.
I wish you the best of practice.
MoD - Jakob

Learn more about the Spine, Strength & Mobility in the Practice Papers.
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