Conditioning the spine will do everything to increase our range of movement with our torso. Image/qualia-based movement is best. What causes our spine to move in life? What resonates (or even spicier, what is the shadow) that so happens to manipulate our spine in a certain fashion? What causes our spine to do a head-tail curve? Or a flat back? Once the qualia is found, this is what does the turning.
Feel the individual weight of the vertebrae stacked upon one another. Sway various locations to get more of a sense of the weight. Then add a Noguchi Taiso touch and feel this column floating in a body that is like a bag of water.
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.
Each vertebra can also move in scribbles or chaos.
Roll Down/Sad Droop & Sticky Tape
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. Example qualia-world: As you are standing, a stranger passes you and says, “you smell!” Gradually, you begin a sad roll down.
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. Example qualia: Your back is the sticky side of tape that is being applied very slowly to the floor, and when that is finished, you gradually remove the tape (by rolling back up).
The Head-Tail Curve and the Roll Down happen at the exact same time. Try the side as well.
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/Iron Pole
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. Example qualia-world: There is an iron pole that spans from base of your head to the end of your coccyx. You dropped a coin and want to pick it up.
The T/Rack Torture
Refer to Yoga’s Warrior III but also modify to rotate laterally. These positions make “T” shapes. Example qualia-world: Both wrists and one ankle is tied to torture ropes and the limbs are stretched apart, naturally forming a straight line (minus the standing leg).
Twist/Shadow Behind You
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. Example qualia-world: With pelvis remaining in position, you twist behind you to try to find your shadow.
Note: All spine exercises are encouraged to be modified with reduction & regeneration.
When the spine is de/reterritorialized, it shifts from its usual human function and gets adopted somewhere else. An example of a reterritorialized spine is the reflexology foot, which has a spine along the medial plantar (toe side) of the bottom of the foot. What can become a spine? Can the arms become a spine? Can the fingers become a spine? Can the tongue become a spine?