Lower back, neck, shoulders and wrists
Tabletop: Hands on Chair
The most gentle way to begin training spinal stability in a hands-and-knees position: the raised surface takes much of the demand off your back so you can build confidence safely.
Stability / Core30 to 60 seconds
Ways to adjust it
- Gaze forward cue
- Reduce hold time
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Tabletop Hover
- Tabletop: Blanket Under Knees
- Tabletop: Classic
- Tabletop: Forearms
- Tabletop: Narrow Base
- Tabletop: One Knee Stepped Forward
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.