Day 255- Quadrupded: Spine as a Jump Rope

This exercise adds mobility and segmental movement to the spine.

To do this exercise you will need a mat.  Start standing on your hands and knees. Be sure that your hands are directly beneath your shoulders and that your knees are directly beneath your hips.  Inhale to prepare and then exhale as you drop your head and tail to the ground while at the same time lifting your spine to the ceiling.  Inhale as you take your head and tail to the right, which will in turn send your spine to the left.  Continue inhaling as you take your head and tail to the ceiling which allows your spine to extend towards the floor and then exhale as you take your head and tail to the left (spine to the right).  Finish the exhale as you drop your head and tail to the ground.  Repeat 3-5 times and then reverse directions.

Things to think about

Mobility of the spine is integral to the health of the body.  Learning to move your spine is as important for long term health as eating your vegetables. Move your spine, Move your spine, and Move your spine some more!!! (Soap box anyone)

As you are doing this exercise notice what parts of your spine might be stiffer than others and see if you can find mobility in every segment of the spine.

Day 250- Quadruped: Flexion/Extension

This exercise allows the body to bend the spine while standing on the hands and knees.

To do this exercise you will need a mat.  Start by standing on your hands and knees.  Be sure that your hands are directly under your shoulders, and that your knees are directly under your feet.  Inhale into the back of the ribcage and then exhale as hollow your abdominals and drop your head and tail to the ground.  Inhale as you return your spine to neutral and then lift your head and tail towards the ceiling.  Repeat 6-8 times.

Things to think about

Get all of the air out of the lungs!  The breath in this exercise allows the spine to move efficiently.  As you exhale the spine is in the best place to physically lengthen, and as you inhale the spine is in the best place for spine extension.

Often when we move our arms and legs are moving and our torso is stabile.  In this exercise we experience the opposite.  Our arms and legs are stabile and supporting the spine in movement.

Day 242- Scarecrow with Arms, Elbows, Upper Body and then Legs

This exercise is an advanced version of the scarecrow that can strengthen all of the myofascial connections of back of the body.

To do this exercise you will need a mat.  Start by lying on your belly with your legs lengthened long beneath you.  Place your elbows to the side of the body directly in line with your shoulders and allow your forearms to be placed at a right angle to the elbows.  Inhale as you press your elbows into the ground to lift your forearms and then exhale as you maintain the angles of your forearms and lift your elbows.  Inhale again as you reach the head away from the tail and lift your head, neck, and shoulders while also reaching the bottoms of your legs away from you.  Exhale as you maintain spine extension and allow the feet to float into the air.  And finally inhale as you release to the floor.

Things to think about

This exercise is about endurance and functional strength of the postural muscles of the spine.  As you extend the spine imagine making a long arc with your body.  Imagine lifting two ends of a jump rope rather than folding a piece of paper in half

After doing this exercise find your way to sitting and enjoy your long and beautiful posture.

Day 217- Prone Thigh Lifts

This exercise is meant to prepare the pelvis for safe spine extension.

To do this exercise you will need a mat.  Start by lying on your belly with your hands making a pillow for your forehead.  Inhale to prepare and then exhale as you reach one leg long beneath you, and then imagine reaching your big toe so far away from you the your thigh floats two inches into the air.  Inhale as you release that leg to the ground and then exhale as you repeat on the other side.  Repeat 6-10 times on each side.

Things to think about

If you have osteoporosis then this exercise is for you!  In fact the rest of this month is dedicated to spine extension exercises that are perfect for osteoporosis

This exercises is meant to open the front of the hips to prepare the pelvis for spine extension.  Length in the front of the hips prevents pain in the low back.  As you do this exercise imagine making your legs longer.  So long in fact that the thigh floats up into the air.