You can improve your posture with this. You can also get rid of back and neck pain with this challenge. The emphasis is on “can.”
This applies to every exercise. No single movement can magically eliminate back, neck, or any other pain — every body is different, and pain is too complex for one guaranteed solution.
However, some movement patterns have much more potential than others. One of the most powerful is the ventral/dorsal spinal wave.
👉 Before we dive into the challenge, watch this short video I made: “Jacked Bodies Break. Movers Don’t.”
It explains why training movement (like the spinal wave) builds resilience and keeps your body pain-free in the long run — unlike training for size alone.
I first learned this at a workshop with movement teacher Ido Portal.
“Every day is spine day!” — that was one of his phrases. It makes perfect sense:
- You are an adaptation machine. If you don’t use certain parts, your body stiffens them (calcium buildup) or breaks them down (muscle mass, joint fluid, tissue).
- If you can’t move your spine, you lose quality of life. Think of someone whose hunch is so strong they can only look at the ground.
- Your spine is more important than your arms or legs. You could live without the latter, but not without your spine — it protects your central nervous system.
Yet in the gym, most people focus on arms and legs. Hardly anyone trains their spine.
Even those who do planks, flexion, anti-rotation… that’s good, but your spine can and should move far more dynamically.
A great foundation is practicing the spinal wave regularly.
I recommend it to everyone: young or old, athletic or not. If you’re a teacher, show it to your students — they’ll thank you for years to come.
Improving posture, relieving back pain, and more
I’ve seen incredible results with this practice — in myself and my clients. The benefits go way beyond posture correction or pain relief.
Ido Portal points out several long-term effects:
- Addressing long-standing pain patterns in the nervous system
- Releasing discomfort and spasms in the spine and torso
- Improving coordination and movement transfer (useful for running, throwing, balance, fighting, dancing, and more)
- Supporting overall health by stimulating movement, circulation, and organ function along your body’s central axis
This is a practice that can unlock benefits you didn’t know were possible.
Watch the spinal wave in action
How the 30-Day Spinal Wave Challenge works
With a little practice, the spinal wave becomes surprisingly easy. Follow these 3 phases:
Phase 1 – Segments with Wall
Stand about 10 cm (4 inches) away from a wall. Touch the wall step by step with:
- Forehead
- Nose
- Chin
- Chest
- Top of ribs
- Stomach
- Hips
Each body part replaces the last. None should touch the wall at the same time. Pause briefly at each step.
Practice 5–10 minutes, 1–3 times a day, for 5 days.
Phase 2 – Smooth with Wall
Now remove the pauses. Brush against the wall fluidly with each body part.
Practice 5–10 minutes, 1–3 times a day, for 5 days.
Phase 3 – Smooth without Wall
Move away from the wall and perform the wave freely.
Practice 5–10 minutes, 1–3 times a day, for 20 days.
Tips
- The times and sets are guidelines. The key is consistency: do the spinal wave every day.
- Only move on when you’ve mastered the previous phase.
- Record yourself in Phase 3. Look for weak spots in the wave and refine them.
- If you can’t spot errors, film Phase 2 against the wall for easier comparison.
- After 1–2 weeks you’ll feel positive changes. After 30 days your spine will move in a whole new way.
I’ve experienced these changes myself, and clients report the same. Now it’s your turn.
👉 Get the full 30-Day Spinal Wave Challenge straight to your inbox — plus more free training programs. Join here↓.
To moving freely with joy,
– Marco
P.S. Have questions? Drop them in the comments below.
P.P.S. Know someone with posture or back pain? Share this challenge — it could change their life.