3 Moves For A Supple Spine
KEY POINTS
#1 Half-Circle To Half-Cactus
Lie in the fetal position.
Prop your head on a pillow if you need.
Follow your hand with your eyes.
Keep the ball of your shoulder in the socket.
Keep your hips still.
#2 Push Off Twist
Use the grounded foot to stabilize.
I show more of a rolling pattern here, but you can also keep your hips more steady and attempt to move only your rib cage for more of a twist.
#3 Reach And Roll
Let your limbs reach to lead the way. Keep your body relaxed and responsive.