Short Spine Massage

Setup instructions

Supine with feet in straps, neutral pelvis to start.

Breathing cues

Exhale to roll up/down phases, inhale in transition phases.

Movement steps

1. 1Press legs out and up, roll spine to supported shoulder stand shape.
2. 2Bend knees toward shoulders, then articulate spine down before extending legs.

Common mistakes

Throwing momentum; loading neck; skipping articulation sequence.

Safety notes

Do not perform if cervical discomfort is present.