ROLLING THE SPINE (Waterfall)
Purpose: This homework is designed to re-pattern the spine. It will help to reposition
the vertebrae in the correct alignment. This is a great exercise to do in the shower. The
hot water will help warm the tissue surrounding the spine and may make it easier. It is
also good to do when you are having any kind of spine stiffness or aches.
How Often: This exercise should be done at least 3 times per week.
(A) As long as you have no injuries and decent flexibility you will start in a crouched position with the backs of your hands on the floor, palms up, toward the ceiling.
(B) Next, slowly raise the pelvis imagining a hook lifting your pelvis straight up. Make sure your head is hanging down the entire time.
(C) Next, you will slowly begin to raise your spine by stacking each vertebrae, one at a time, one on top of the next. Make sure the entire time your head and arms are hanging completely relaxed.
(D) Once at the top you will reverse the entire process, unstacking each vertebrae as slowly as you came up until you are all the way back down to a crouched position again.
(E) Reset and begin again. Repeat for at least 5 reps, more if you are able