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Jakob | Move or Die

@moveorperish

Oct 30, 2025 • 9 tweets • 3 min read • Read on X

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n my youth I suffered from tightness along my spine.

After I learned the Rotational Spinal Wave it was gone.

Today I share it with you.

Use it to get rid of muscular tightness in the back!

Incl. a 6-Week Practice Plan.🧵

Why it works:

Sitting too thanks to school, university, work or a sedentary lifestyle compresses your vertebra.

These effective rotational spinal waves help you to lengthen the spine again.

This plan is to made over the course of 6 weeks.

Week 1-3: Head Leading - Patterning

Start in a bilateral stance.

The motion begins with the head.

Rotate it to the back.

Shoulders and hips stay straight till the face looks back.

Then the shoulders and ribcage follow.

At the end add the hips.

Repeat in the other direction.

Never break the sequence.

Separate the section of the spine as good as possible.

Do 5-20 minutes

Week 1-3: Hip Leading - Patterning

Start in a bilateral stance.

The motion begins with the hip.

Rotate it to the back.

Shoulders and head stay straight till the hip is turnedThen the ribcage & shoulders follow.

At the end add the head. Repeat in the other direction.

Never break the sequence.

Separate the sections of the spine as good as possible.

Do 5-20 minutes

Week 4-5: Head Leading - Wave

Apply what you learned in the patterning.

Keep it as fluid as possible without losing the quality of the sequence.

Do 5-20 minutes

Like this tutorial?

It is part of the Spine Mobility Mini Course.

Discover everything you need to keep your spine mobile and free of pain here:
movementpractice.gumroad.com/l/spinemobility

Week 4-5: Hip Leading - Wave

Apply what you learned in the patterning.

Make it as fluid as possible, but don't lose the quality of the sequence.

Week 6: Rotational Wave - Head Hip Complex

Mix the head leading and hip leading variation.

Always keep moving and look for a good sequentiality of the pattern.

https://x.com/moveorperish/status/1983975170001043721

If you want to see more like this in the future, make sure to bookmark and comment on the first post of this thread.

Lets get pain free together,
Jakob - MoD

https://x.com/moveorperish/status/1983975170001043721

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More from @moveorperish

Jakob | Move or Die

@moveorperish

Feb 6

Your knees hurt because your leg muscles are weak.

Gain pain-free resilience with this Mobility Tutorial.

Incl. 6 Mobility Exercises.

For all levels. 🧵

I. High Step Up - Unloaded

- Use an object that has about knees height
- Step with one foot on it
- Now slowly shift the weight over the front foot
- Until you can lift the rear foot from the floor
- Lower slow and with control

Do 3-5 Reps per Side / 2-3 Sets / Rest 60" in between

II. Sissy Squat w. Object

- Use an object that has about knees height
- Stand about a foot length apart
- Come onto the palms of your feet
- From there push the kness forward
- Do till the knees touch the object
- Hips stay open

Do 5 Reps / 2-3 Sets / Rest 60" in between

Read 8 tweets

Jakob | Move or Die

@moveorperish

Dec 11, 2025

Do you suffer from a tight upper back or pain at the base of your neck?

I did after a Boxing Injury.

Here is how I got rid of it with 7 Exercises.

Bookmark for further use.📚

After I had a more or less severe trauma to my neck from a jab or a hook or whatever I didn't see coming, I suffered from a constant tightness in my upper back, pain in my neck and even tension headaches.

Here I share the exercises that helped me get rid of it.

What I also did was:

- Proper Hydration Protocol
- Started sleeping without a pillow
- Sitting in silence for 10-20 minutes daily

Myo Fascial Release: General Information

First, I built a MFR Routine for myself.

Releasing the:
- Rhomboid
- Trapecius
- Suboccipital Area (Headache Relief)

Use a Tennis or Lacrosse Ball.

Stay on the tight and painful spots for 3-5 minutes.

Don't roll --> Stay.

Pain shouldn't go above 5-6 on a scale of 10.

Don't hold your breath, hydrate properly afterwards.

Always do both sides.

Can be done daily.

Read 15 tweets

Jakob | Move or Die

@moveorperish

Dec 9, 2025

Balance is the most underrated key to longevity!

Discover this everyday skill with 9 Mobility Exercises.

Can you master all Levels?

The last 2 will blow you away for sure! 🧵

Level I - Standing on One Foot

Use Level I to assess how good you can stand on one foot.

You can also integrate it in your everyday.

Do it while waiting for the bus or while brushing your teeth.

Anytime is good.

Level II - One foot: Gaze Up

Another way to get rid of the horizont as a supporter of your daily balance.

Look up into the sky.

Read 12 tweets

Jakob | Move or Die

@moveorperish

Dec 6, 2025

Weekends are for Posture Checks!

Fix your posture with these 5 Body Line Drills!🧵

I. Hollow Body Wall-Press

This is a core-burner and a no-nonsense structure builder.

Lie down on the floor.

Arms overhead and locked in the elbows.

Hands press into a wall as hard as possible.

Really push into there.

The lower back must be flat on the floor.

If this is not possible you have to keep your legs higher.

IMPORTANT: Always have that flat back.

Hold the position with tension throughout the whole
body.

Press the legs together.

Straighten the feet.

Squeeze your butt.

Suck the abs in.

Start with 10s holds - add 10 every week up to 60s hold.
Rest as needed.

II. Chest to Wall - HS Hold

Move up a wall till your hands are about 10cm apart
from the wall.

Nothing but your toes touch the wall.

Really press the hands into the floor.

Look onto the floor - NOT the wall.

As above contract everything you can.

Start with 10 seconds - add 10 every week up to 60
seconds hold.

Rest as needed.

Read 7 tweets

Jakob | Move or Die

@moveorperish

Nov 23, 2025

Feel like your brain’s in a haze or your body just won’t move freely?

It could be your lymphatic system hitting the brakes!

Discover how to unlock simple ways to get your lymph flowing smoothly again. 🧵

What is it and how does it work?

The lymphatic system is your body’s drainage system.

Lymph fluid picks up waste from tissues.

As it flows through lymphatic vessels, it passes through lymph nodes, where immune cells filter out and destroy much of the harmful material, such as bacteria or dead cells.

But what happens next is most important!

The cleaned lymph is then drained back into the circulatory system, primarily through the thoracic duct.

It reintegrates the fluid and any remaining soluble wastes into the blood.

The lymphatic system doesn’t have its own pump.

It relies on other factors to stay functional.

Read about them below.

Read 10 tweets

Jakob | Move or Die

@moveorperish

Nov 17, 2025

Emotional Trauma stored in the body front leads to bad posture & digestion issues.

Support your mental health by working on your gut-brain axis with these 4 release exercises.

Somatic Psychology Thread for all levels.🧵

General Advice:

The exercises presented are best done on an empty stomach.

Work very careful & don't overdo.

Always combine with other health benefiting factors.

Incl.

- Movement
- Sleep
- Nutrition
- Social Life

I. Myo Fascial Release - Abdominal Area

- Use a soft ball
- Only release at the sides of the abdomen
- NEVER on the mid line
- Make yourself comfortable on the soft ball
- Do on both sides of the abdomen
- Stay there 3-5 minutes