Apr 01
SPINAL ARTICULATION: FLEXION
Basic to Advanced
Contraindications: Neck and lower back injuries; osteoporosis
Starting Body Position: Seated
- Basic: Neutral Spine with feet or toes in contact with floor; hands behind the thighs
- Intermediate: Neutral Spine with toes off of floor; hands clasp the shins above the ankles
- Advanced: Spinal Flexion with forehead to knees and heels to buttocks; feet off floor; balance on buttocks; hands clasp the shins above the ankles
- Scapula protracted and depressed
Action
- Regression: (Omit rolling back) Exhale to tilt pelvis posteriorly by flexing the lumbar spine; inhale to axially elongate into neutral spine
- Basic & Intermediate: Inhale to axially elongate into neutral spine; exhale while rolling back through vertebrae no further than to the scapula; hold onto core engagement to back up into seated position
- Inhale to axially elongate while balancing on buttocks
- Advanced: Inhale to roll back; exhale to roll up
Repetitions 6x
Purpose
- Articulates spine and massages the paraspinal muscles; reduces lumbar hyperlordosis
- Strengthens powerhouse muscles
- Stretches muscles of the upper back between scapula
- Improves balance
Watchpoints
- Shoulder elevation
- Lack of core strength: Unable to roll-up completely with fluidity or kicks legs for momentum
- Lack of spinal flexibility: Unable to roll through the vertebrae (back thumps against floor)
- Avoid rolling onto neck and head
Cues
- “Imagine your spine rocking like a rocking chair.”
- “As you roll up put on the brakes and balance on your buttocks.”
- “Smoothly roll through your spine as if it were a wheel.”
- “Use your powerhouse to get you back up.”
