Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand tall, feet hip-width apart, knees slightly bent. Inhale, lengthen. Exhale, tuck your chin and roll down, initiating the curl from the neck. Let your head’s weight guide the movement; arms hang loose. Curl through the mid-back, feeling each vertebra release. Continue through the lower back, maintaining a smooth, controlled descent. Pause briefly at the bottom. Inhale as you reverse the sequence, stacking vertebrae from the bottom up, ending in the starting position. That’s one rep.
Curl one vertebra at a time, avoiding a hip hinge. The movement should resemble a slow, spinal wave. Maintain a slight bend in your knees to allow pelvic and spinal mobility. Let gravity assist the descent; avoid forceful pulling. The return phase is crucial – reverse the movement deliberately to build motor control and improve posture.
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