Back Spinal Wave Rock
The Back Spinal Wave Rock mainly works the lower back, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Back Spinal Wave Rock Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Abdominals (rectus abdominis); Mid Traps (trapezius, middle fibers)
How to do the Back Spinal Wave Rock
Setup
Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips, keeping your spine neutral.
Cat Pose (Flexion)
Exhale deeply and draw your belly button toward your spine.
Round your back toward the ceiling, tucking your chin toward your chest.
Visualize creating a large 'C' shape with your spine, letting your head hang heavy.
Cow Pose (Extension)
Inhale and release the tension.
Gently drop your belly toward the floor.
Arch your back, lifting your chest and tailbone toward the ceiling.
Gently lift your gaze forward or slightly upward, avoiding straining your neck.
Flow
Move slowly between these two positions, synchronizing the movement with your breath.
Back Spinal Wave Rock FAQs
What muscles does the Back Spinal Wave Rock work?
The Back Spinal Wave Rock mainly works the lower back, with help from the core and traps. The main muscles are the erector spinae.
What equipment do you need for the Back Spinal Wave Rock?
None. The Back Spinal Wave Rock is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.