This is the documentary on Ido Portal's work (highly recommended!). This link will take you to the 25:52 mark where Ido teaches how to do the (head-leading sagittal plane) spinal wave.
Here is Ido's routine for rehabbing the resting deep squat.
Get a pull-up bar for your house, hang throughout the day.
For injured shoulders, more information, and the hanging challenge, read here:
Here's a favorite variation and some tips on how to program these: