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.