Mobility · Baseline Mobility
Spinal Wave
Spinal segmental control, body wave coordination
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The spinal wave trains your body to move the spine sequentially, one vertebra at a time. Most people can only move their spine as a rigid block, and this builds the neuromuscular control needed for fluid, pain-free movement.
How to do it
Ripple, don't rush.
Start from the pelvis and let the wave travel up through each vertebra, one at a time, all the way to your head. If you hit a stiff spot, spend extra time there.
- Stand with your feet hip-width apart and your knees soft
- Initiate movement from your pelvis and let it ripple up through each vertebra, one at a time, all the way to your head
- Reverse the wave from head back down to pelvis. Move slowly and keep the motion smooth and continuous
- If you hit a stiff spot, slow down, because that's where the work is
Variants
Easier
Smaller ripple.
Just pelvis and lower back. Upper body stays still.
Harder
Standing full-body wave.
Start from ankles, ripple through to fingertips.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
