Foam Roller Relief “Middle Spine Love”
Foam Roller Relief “Middle Spine Love” (Thoracic Spine Roller Techniques)
This “Middle Spine Love” video demonstrates how to use the foam roller to loosen up the middle back. These techniques focus on the thoracic spine, and help to reclaim the spine’s best posture by allowing for optimal alignment.
Neck Mobility “Neck Love”
Neck Mobility “Neck Love” (Isometric Cervical Rotation)
This “Neck Love” video demonstrates the use of isometric contractions to activate and strengthen rotational neck muscles. To relax your jaw and improve cervical rotation, open your mouth slightly as you press each temple into the mat. Remember to use only a 50% percent effort while pressing in this exercise.
Side Lying Spinal Rotation “Floor Twist”
Side Lying Spinal Rotation “Floor Twist” (Restorative Spinal Rotation)
This “Floor Twist” video demonstrates a simple technique to rotate the spine. Don’t force a deepening of this pose; focus on your breath and gently increase your twist on the exhale. Experiment with contracting and releasing your pelvic floor muscles (Mula Bandha), and drawing in and releasing your navel (Uddiyana Bandha).
Spinal Release “Restorative Twist”
Spinal Release “Restorative Twist” (Spinal Rotation)
This Spinal Release video demonstrates a restorative posture that allows the spine to rotate. Try to rotate as far as possible so that the pelvis and head are pointed in different directions. Breathe deeply while twisting to strengthen deep core muscles and relax overused back muscles. If one side is less flexible, stay longer on that side to promote greater mobility over time.
Side Body Stretch “Standing Side Bends”
Side Body Stretch “Standing Side Bends” (Lateral Spinal Flexion)
This Side Body Stretch video instructs how to lengthen and increase flexibility along both sides of the spine. Lateral Flexion is an underused range of motion in most spines, and is a crucial component of spinal health and agility. Daily practice creates greater mobility through both sides of the body.
Individual Vertebrae Movement “Move your Spine like a Wave” (Spinal Articulation)
This Spinal Articulation video describes how isolated individual movement of each pair of vertebrae has a magical effect on the whole body. This includes emotional health, as the seven Chakras (aka emotional centers) are located along the spinal cord. Focus on the breath while experimenting with these techniques.
Never-to-be-Hunchback
Never-to-be-Hunchback This Upper Back Mobilization video shows a simple technique to improve upper back (aka thoracic spine) rotation. As we age, this segment of the spine hardens into a more rounded shape (aka “Hunchback”), causing our heads to hang out in front of the ribcage. This forward head posture can lead to spinal disorders. A supple thoracic spine allows the head to stack above the ribcage (aka thorax), so the spine is properly aligned.