Alright, I'm going to do a short, sweet, full body workout on my favorite piece of equipment, which happens to be the uh, spine corrector or a step barrel, whatever we call it. The reason I love it the most is because it takes us into that thoracic extension. And um, I think we all need to work on that a little more. So let's go. So first it on the ledge of your barrel. Oh, I wanted to mention if you happen to have one of the longer barrels, you can still do all of these. And if you have a longer body, you should perhaps think about one of the longer contour barrels. So sitting here with both sides of your pelvis, equally weighted, just breathe for a couple of moments, lengthening through the crown of the head, opening the chest, and then send the arms forward round through the low back and peel yourself back just to the point where your low back is touching.
And then round back forward and sit tall. Exhale to round. And then just to the point where the middle of the low back is touching, round, back up and sit tall. So today I'm working with my feet together, my legs together. Certainly you could part your legs if you need to or you could put a magic circle between your thighs. If you want to work your inner thighs a little more.
Let's do one more like that. This time. Take your arms overhead and just go to this place where you're basically in a straight diagonal line. Circle the arms around and articulate back up. If that feels good to you, continue going back even more. So maybe your chest is opening your arms, reach all the way back into a nice little back. Then nod your chin and roll up.
So certainly there is abdominal engagement, but I'm looking for this ease of movement, a liquid body. Nice, easy head release, nodding the Chin and rolling back up. Just one more.
So pay attention to your head, resting in your hands, keeping it easy in the neck.
So I'm going to lift, rotate, center and down and lift, rotate, center and down.
Then lifting super high.
Body goes down, body lifts up, body goes down, body lifts up. One more time. Body. And we lift and we hold. Then place your hand down. Place your other hand behind your head. Take your bod top leg back. Externally rotate. Okay. Now if you're comfortable with this arm here, you can keep it here or you can rotate around a little bit and you're going to take that back like up 10, nine, eight, seven, six, five, four, three, two and one. Relax.
Yes. So now move a little bit on your barrel so that your thigh is lining the lip here or this right up the seat and then kind of rotate your body around and relax over the barrel. Allow both legs to soften. That would be your option one. Okay, I'll cue the option to momentarily. So my hands are just outside of the barrel here. And option one, I'm going to keep my hands available for me. Lifting two, just a very gentle thoracic extension and then pressing the arms towards straight, going for this sensation of stretch and lower down. Now if you'd like to up level, straighten your back leg and we lift engaging the abdominals, straightening the arms all the way and we lower down.
And if you're quite comfortable here, we lift, we articulate, you barely use your arms at all and lower down. And then the final option here would be to lift and hold both arms out both legs, straight, five, four, three, two, relax. It just kind of rings the spine out. I love it. So let's do the same thing on the other side. So we started with the sideline position reaching um, this leg nice and straight and long.
Use this hand here just to kind of support you in the beginning and reach over for a quick stretch, Huh? Remembering to breathe. So important, silly things like breathing. Prop yourself up a little bit and kind of pull that bottom rib up. Engage your abdominals here, slip your hand behind your head. And here we are. So notice again that I'm going down and lifting up to essentially a straight diagonal line.
So now I'm going to skew back on the barrel and I'm going to kind of cradle or rotate around so I can relax over the barrel. My two, my two legs are bent. So just easy position. Really just using the barrel to relax. Option one, you'll keep the hands down in the legs as they are, as you just kind of lift up a little bit and explore where your body's comfortable
Really I should say through the front of my body. Let's do a little peck. Push up here. All those wide. Now here, lower all the way down. Keep your body stiff, stiff, stiff, strong. So I've got my ribs, the bottom part of my ribs, just above her, just on the barrel there and my legs straight here. Nick. Plas my hands behind my head. Lower down over the barrel and lift up.
Keeping your egg abdominals engaged in your inner thighs and legs. Quite engaged as well here. If you need to part your legs to make this more comfortable, that would be okay. Amie, lift and hold. Bring your hands underneath your shoulders. Well, I didn't plan to do this, but I'm going to do it. Engage your abdominals. Pull your body off of the barrel and Perissa. Good. Here we go.
Around to pack. Push up.
Inhale to the straight body. Point to the toes here. Stretch the arms to straight and lift as high. Your body says it's okay. Stretch your body out. Anchor your feet and lower down.