Spine (Updated: 9/13/17)

Spheres

Place spheres on every vertebra (either very closely encasing it or a little larger).  Work each vertebra individually with circles or figure 8s many circles or figure 8s in endless directions can take place within a sphere, more than just the usual: (1) front, up, back, down side; (2) side, front, side back; (3) side, up, side, down.

Chaos/Scribbles

Figure 19, Spineous Processes of the spine

Each vertebra can also move in scribbles or chaos.

Exercise: Partner Location Assistance

At every posterior side of the vertebra we have a mound called the spinous process. These can be located with the hand by feeling the spine directly. On the x-ray, they are faint mounds. Since it is difficult to guess which vertebra is which sometimes, we can use a partner to help locate each individual vertebra as we do exercises on them.

Head-Tail Curve

Like a pillow being folded in half, curve the head and the tailbone toward each other at the same time as if they wanted to touch each other. You can try the same laterally (to the side).

Roll Down

Erect position: From the head, gradually roll down anteriorly (front side) vertebra by vertebra then back up. Exercise can be done laterally (to the side) as well.

Ground position: In sitting position with legs in front of you, bend your legs a little and externally rotate. From there, very slowly roll down starting from your coccyx (tail bone) and ending with your head. Make sure you feel each vertebra being massaged by the floor. Go back the other way as well. With adjustment of sitting position, this exercise can also be accomplished laterally. Whatever point is difficult, push that very point even more against the floor.

Golden Spiral

The Head-Tail Curve and the Roll Down happen at the exact same time. Try the side as well.

Neck Isolations

Front to Back: Push your face forward without tilting the head. Also do the same to the back. Neck muscles will be used. Shoulders remain in place. Repeat.

Side to Side: At first to begin, make an A above your head with your hands. Keep face looking forward. Do not tilt head. Shoulders remain in place. Repeat. A mirror can help with this exercise. One can also imagine a line one travels along the ears. Relax the jaw. One can also follow one’s own hand side to side.

Flat Back

Begin with a correct posture (butt sticking out slightly, engage core) then bend forward from the waist. Make sure your entire length of the spine is straight and the head is in the correct position as the neutral alignment (see section Human Alignment). Make an “L” with your body. Lateral flat backs are also possible, as well as behind you, though subtly.

The T

Refer to Yoga’s Warrior III but also modify to rotate laterally. These positions make “T” shapes.

Twist

You can do a head-tail twist where the whole spine twists from side to side as a unit or a gradual twist where the twist begins at one end and finishes at another.

Note: All spine exercises are encouraged to be modified with reduction & regeneration by X.

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