Control Spine Corrector

Hi. My name is Brett Howard, and today we're gonna do a spine corrector. And I'm gonna incorporate a little bit of stretch, a little bit of strength, a little bit of control in the spine corrector. Let's first start seated on the spine corrector. And I usually call this the arc of the spine corrector, and this I usually call the step or the lip of the spine corrector. So you're gonna sit on the arc and then you're going to bring one foot onto the step, and then slow and controlled, you can roll your body down to the mat. Then once we're down there, let's bring both knees into the chest, make sure it's secure against your back, and you should be able to lift your head up.

If you can't lift your head up, then you might have a little bit too much pressure on your neck, and then you might need to move back just a little bit. Let's bring the heels together. I'm gonna open the knees. We're gonna start with a little bit of footwork. I want equal weight on my pelvis and my rib cage as I stretch out.

And then I'm gonna keep the weight equal as I bend back in. I imagine that my pelvis and ribs are on a double pen balance scale. I'm gonna keep that nice and balanced and extending out three and bending three extending out and bending in. Actually, that was five. Let's go for five more and stretch and bend. Stretch two and in. Let's go for three more zippering. An in.

Two more out. And in and you go to your point of control. Out and go back in. Let's bring feet together and knees together, and then I'm gonna flex the feet, then I'm gonna curl just the toes over so I feel like a bird on a perch. Then from there, I'm gonna go out to my level of control and bend back in, and stretching two, and bend back in, zippering three.

And in. I'm gonna keep the distance between bottom ribs and hips the same. And go out keeping equal weight on pelvis and ribs. Five more. Stretch and bend. Stretch two.

And bend stretch zipper and bend zipper in opposition of the legs and one more and stretch and in. Now flex the feet All 10 toes pulling back equally same thing stretch and bend back in stretch to and in maintaining equal weight on pelvis and ribs and stretch And let's go for five more stretch and bend stretch two and bend stretch three and two more zipper up through the abdominals one more time stretch and in. Let's point feet open the knees, zipper to your point of control again, stretch. Three counts flex, two, three, then point two, three, toe ball, heels, heel ball, toe. Three to 3.23 rolling through the feet. Point two three five two three point five more, flex to three point two three two two two point two three three two three point two three point two three point two more flex. And point once more flicks to 3.23, bend the knees in.

Then from there, you're gonna push that barrel forward and away, and then you can just let the legs drape there and rest position, take a deep breath in, and a big exhale, exhale, exhale. Let's scoot a little bit back away from this spine corrector. I'm having my feet go flat onto the spine corrector. I'm gonna bring my fingertips onto my kneecaps. I call the slant board pelvis and that's what Kathy Grant called it. You're gonna roll up, and you're gonna lift up to a bridge.

Then from there, you're gonna soften and melt, melt melt all the way down to the tailbone. Tailbone initiates, rolling up, lifting up to a bridge, trying to make sure there's no space between your wrist and your hips soften and melt, melt, melt. And again, tailbone initiates. I'm gonna roll the hips up. Then I'm gonna soften at the sternum.

I'm gonna melt one vertebra at a time, all the way down to the tailbone. Last time, tailbone initiates rolling the hips up, but stay here. Inhale if the arms up to the ceiling. Exhale reach overhead and stretch, stretch, stretch. Inhale arms forward, exhale arms go down to the mat.

Inhale if the arms. Exhale and reach, reach, reach. Inhale arms go forward and exhale arms go down onto the mat. Inhale lift the arms, exhale reach, reach, reach, now like a seesaw, roll the head neck and shoulders up as you roll the spine down, and I'm gonna reach forward trying not to tuck the tailbone forward forward. Let's lift the hips up As the arms go over the head, then from there, I'm gonna roll the spine down as I roll the spine down. I'm gonna roll the head neck and shoulders up, and I'm gonna reach forward for three forward to, forward hold there.

Bring both knees into the chest. Zip her out to your working level, hundred pump. Inhale three, four, five, exhale three, four, five in with the air. An Excel three four five inhaling. An Excel three four five four and XL three four five inhale three four five, XL three four five more in with the air.

An exhale three four five inhale. XL three four five three more sets. An exhale three five two more. An exhale three four five one more set. And exhale three, four, five, knees in.

Rest and hug the legs. Two, three. I'm gonna roll it to the side, sitting up. I just wanna adjust this barrel. And then I'm using a strap today. You don't need it for this exercise. And then I might have to adjust depending on my length here.

I'm gonna take the strap and place my feet underneath. Then you might need a pillow or a ball, or you can roll a towel up. And then if you feel that when you roll back, your head's not connecting, you can just place that underneath. Now I'm going to also use a bar today. It's not necessary to use a bar, but if you like, you can also use this to help work on keeping your arms nice and square, allowing them to moves in a simultaneous action.

This one I call stretch with the bar, inhale lift the arms, and exhale reach back and stretch stretch, stretch, inhale arms forward, and exhale arms go down. And again, inhale lift the arms, exhale and stretch, stretch, stretch, inhale arms forward. And exhale arms go down one more time, inhale lift the arms. Exhale and reach, reach, reach, inhale arms forward, and exhale arms go down. Then from there, I'm gonna inhale lift this up.

I'm going to remove this ball, then from there, Let's roll up to the spine one vertebra at a time. I'm going to take a pad and just place it behind me, and then I like to use a bigger ball, and I'm gonna place this down I'm just putting this on the pad just so it doesn't slide. I don't need the strap anymore, and I'm gonna scoot just a little further back into the step. Then I'm gonna roll back and I'm gonna let myself drape over that so then my head can just rest on that ball. Arms are gonna go to the ceiling. I'm gonna roll the head through the bar, through my arms, and I'm gonna reach forward and stretch.

Stretch, stretch for just a little roll up, and then rolling backwards one vertebra at a time. And then all the way back, and then I can stretch. And then arms are gonna go to the ceiling. Head is gonna go through the arms. I'm leading with the crown of my head.

Arms are going along for the ride, and then rolling back one vertebra at a time hitting every single vertebra against that barrel. And then arms are gonna go all the way back to where I can maintaining my ribcage. Arms are gonna go to the ceiling, chin to the chest. I'm gonna peel off the barrel, like I'm peeling the skin of an orange, and then I'm gonna reach front. And then I'm gonna roll down one vertebra at a time all the way down and reaching overhead and stretch.

Arms are gonna go to the ceiling. Chin of the chest, I'm gonna roll through peeling one vertebra off the barrel at a time like I'm peeling the skin of an orange, then I'm gonna roll back bone by bone melting into the barrel and then I'm gonna reach back, and I'm gonna stretch. Let's go for one more roll up. Arms are too good and go to the ceiling. Head is gonna go through.

Peeling up bone by bone. And I'm gonna reach and stretch. Okay. We don't need that anymore. I'm gonna take that away. Let's also take this all away.

And let's go for a little bit of roll over. This is one of my favorite places to do this exercise. I'm gonna bring the barrel forward a little bit, so I have room for my upper back. Then I'm gonna bring one heel on, and I'm gonna roll down one vertebra at a time and this is a workout for abdominals as well just to work on that control there on the way down. Then both knees in the chest, I make sure I can lift my head.

Both legs are gonna go straight up to the ceiling. I like to do this exercise in parallel. I'm gonna fold my hips and then at a certain point, my tailbone's gonna wanna come off so I let it come off and I go up and over. I like to first stop parallel to the floor Open flex initiation is sternum. I'm gonna melt the sternum.

I'm gonna melt down one vertebra at a time. Then I'm gonna lower the legs to where I can control keeping equal weight on pelvis and ribs, legs together point fold at the hips, then peel up and over, open flex, softening at the sternum, and melt, melt, melt, lowering down to my control together point. And then fold and peel up and over. You can go all the way over if you like, and then open flex, soften at the sternum, and melt, melt, melt into the barrel, then lower together point reverse. Open flex, forward at the hip joints, peel off the barrel, and go up and over.

And together, point, and rolling down one vertebra at a time, lower to your control. Open flex, forward at the hip joints, tailbone curls, spine curls off the barrel, go to where you want to, together point. So you don't have to go all the way down. And then melt into the barrel, lower to your control, equal weight on pelvis and ribs, open flicks, fold at the hip joints, tailbone curls, bone by bone, we peel up off the barrel, then together point soften and melt, melt, melt. I'm gonna bend my left knee. I'm gonna bring my foot onto the step. I'm gonna lower the right leg to where I can lengthen and keep that control. And I'm gonna lift back up. I'm gonna lower down control it getting a nice stretch of my right set of hip flexors and lift to 90 and lower and stretch stretch stretch and lift to 90. Banning the knee, let's bring that foot down.

Then left knee in, left leg up. I'm gonna lower and stretch stretch stretch and lift to 90. Lower and stretch stretch stretch and lift to 90. Lower and stretch stretch stretch and lift to 90, bending the knee, bring your the foot down. Right knee in, right leg up.

I'm gonna lower and reach, then I'm gonna bend the knee, and I'm gonna go in, end up, lower for a single leg bicycle, bending the knee in, end up. Lower in reach and bending the knee in and up. Let's reverse it, bend down, brush and stretch, and bend down, brush and stretch. One more and bend down, brush and stretch. And then we bend the knee and switch. Then other leg in, and up, and reach.

And in, and up, and reach down in, and up. I'm trying not to move my right knee, the one that's on the step end up. Let's reverse. Bend down. Brush stretch. End up. Ben. So this is my tighter hips.

I'm really gonna lengthen through that. And one more. Bend down. Brush and stretch end up, bending the knee, bringing the foot down, both knees into the chest, then I'm gonna push the barrel away. I'm just going to rest in rest position here. Now I'm just gonna fold the right leg in, take a nice pull inward, compressing that hip, and then release.

Then other leg folds in and stretch. And release. Now right leg in, but this time, instead of bringing it straight back, I'm gonna bring it on a slight diagonal, crossing it to the left shoulder, and down. Left leg in instead of going straight back, I cross it a little bit to the right shoulder and down. Now right leg in, right leg up. I'm gonna rotate the leg.

This left leg is just gonna be nice and relaxed. One leg, single leg circle, go across, down, and up, cross, round, and up to stop, cross, round a little out, and stop inhale down. Exhale up one more down. Up and stop reverse a little out where I can control a cross up and stop. A little out.

A cross up and stop, a little out, and a cross and stop, two more. Around and up last time inhale, and exhale up rotate parallel, bend one more little pull in and let's switch. Left leg in. Left leg up. Rotate and go across around up and stop. Maintaining equal weight on my right and left sides of the pelvis and across, around, up and a stop, cross.

One more, cross, around, up and stop, let's reverse it. Little out. A lot across and stop. A little out. A lot of cross and stop being nice and heavy in my right leg, the one that's resting on the barrel.

Two more. And across. And one last time, inhale and exhale and stop, rotate parallel, bend the knee, take a gentle pull inward. Then from there, I'm gonna roll to the side sitting up and then I'm going to turn around facing away from the barrel away from the arc. I'm gonna reach the arms in a slight diagonal. I'm gonna let the head fold tailbone under I'm gonna slowly roll down and I'm gonna ever so lightly touch my back.

Then I'm gonna lead with the crown of the head and round forward. And again, tailbone under, sacrum under, lower back, I'm gonna ever so slightly touch and then rounding forward. After two of those, I like to move that back a little bit. And then let's do the next time curling under rolling down. And so now the barrel's a little bit further away. I'm gonna ever so lightly touch and then rounding forward nose towards the knees, tailbone under, sacrum under, lower back under. Then from there, I'm gonna round forward towards the knees.

Then if I can, I'm gonna bring this just a little further away just to challenge myself a little bit more. And again, tailbone under. Sacram under, lower back under, so I'm really just finding my control, finding my strength, and then rounding front. One last time, tailbone under, sacram under. I'm not gonna really push into the barrel, ever so lightly, I'm gonna touch. And then I'm gonna round forward and relax. We're gonna do a similar exercise.

I'm gonna bring this barrel a little further back. And then I'm gonna sit in the step of the barrel, but I'm going to face into the arc of the barrel. I'm going to scoot under a little more, so I'm not on my sit bones. My six bones are facing into the barrel. I'm gonna bend the knees a little bit, then I'm gonna reach up on a diagonal.

I call this one finding your powerhouse. You're gonna curve under. So similar work that we just did. Then I'm gonna round forward. And again, curl under this exercise.

I'm gonna find that little tremor there, tremor of truth, and then rounding front. And again, curling under. Now, right arm up to the ceiling, right arm down, left arm up to the ceiling, left arm down, right arm up hold, left arm up hold, right arm down, left arm down rounding forward. Now try not to get manic with it, curling down and try not to panic here. Now left arm is gonna go up.

And down, right arm up. Yes. The temptation is to panic. Then left arm up, hold. Right arm up, hold. Left arm down right arm down rounding forward.

Now let's adjust, scoot under just a little bit more, right knee in, left leg out, right hand and ankle, left hand and knee. We're gonna go for a little bit of single leg stretch. I'm gonna curl under just a little more pull. Change pool. Two. Two. Pool. Pull.

Four more. Inhale. Inhale. Don't panic. Inhale, inhale, exhale, exhale resting forward, and relax. So I like to put this ball back just because later, I'm gonna do a little bit of an extension. So this just helps to support my neck a little bit more.

We're going to go for the double leg stretch. Again, I don't want to be seated on my sits bones. I want my sits bones actually to face forward. That way, it's gonna keep me out of my hip flexors a little bit into my core, double leg stretch, reach circle in and pull to circle in and pull inhale, exhale in and pull one more circle in and pull, stretch hold, then go back into an extension. Circle in and pull stretch, extend the upper back, and circle in and pull two more stretch and extend and circle in one more and stretch and extend and circle in and pull right leg up, left leg forward, single straight leg. Pull, pull, pull, pull, two, two, two, two, three, three, three, four, four, four, more. One one, one, one, Once again, if you're feeling in the hip flexors scoot a little forward, so you're not seated on them. And good. Both legs up. Hands are gonna go behind the base of the head. You're gonna lower the legs for three to one lift to 90.

And lower to three, lift to 93, two, three up, curl that upper body a little more, and lower to three, up, three more, lower, and lift. Two, two, two, two, lift. One more time, lift, bend the knees, and rest. You can let the head go back, and then roll the head forward. We'll do crisscross a little later.

I'm gonna open the legs to a v. Arms are gonna go straight out in front for a spine stretch. I'm gonna round forward and reach, reach, reach. Rolling up, try not to hyperextend in your knees, then round forward and reach, reach, reach, rolling up to the spine one vertebra at a time, last time, lift, round over and exhale, exhale, exhale, inhale rolling up to the spine to a nice tall straight back and relax. Let's get rid of this. Then from there, I'm going to move the barrel a little bit more front for the next exercise just to give my upper back a little bit more space.

I'm going to slowly roll down controlling the down one vertebra at a time, then from there. I make sure my shoulders touch first, head next, knees in, make sure that I can lift my head, and then a little rolling in and out. I'm gonna circle right around left and a center, and then left around right and a center. And sometimes I like to even take a ball and squeeze that and circle right around left in the center and left around right in the center. One more time right around left in the center, and last time left around right and the center just for little rolling in and out there.

Now I'm going to extend both legs up. Cork screw. I like to keep the legs, starting at 90 degrees. Then I'm gonna fold. I'm gonna peel up and over, but go parallel to the floor.

I'm gonna soften at the sternum, melt. Into the barrel to the bottom ribs, then I circle right around, left, peel, and go up and over. I roll through the middle to the bottom ribs, then I push into the left side. I circle around forward on the right side and go up and over, soften at the sternum roll to the bottom ribs, then circle into the right side of the lower back, round, left and over, roll down through the middle, and then push it into the left side of the lower back. Around, right, fold peel up and over last set, melt roll to the bottom ribs, circle into the right, round, fold and left, peel up off the barrel, find center, melt, roll to the bottom ribs, push into the left side of the lower back, circle around, fold on the right side, peel up off the barrel, find center, melt down.

One vertebra at a time. Let's bring the legs to where we can control and the knees into the chest, then we push the barrel forward and away again. And then we can relax and rest position. Take a deep breath in, and a big exhale, exhale, exhale. Okay.

Let's readjust the sparrow. I'm gonna bring this back a little bit, then I'm going to maybe I'll bring it a little bit more back. I'm underestimating my leg length. Then I'm gonna sit with my feet flat together making a frog position here or a diamond. I'm gonna bring the hands behind the base of the head, then I'm gonna bring my left elbow to the right knee.

Then roll down to the right side of the lower back. Don't go all the way back. Round across the lower back, bring right elbow towards left knee. Then roll down to the left side of the back. Then go across the lower back.

Then peel and bring right elbow, left elbow to right knee, roll down to the right side, then go across, and then right elbow to left knee, then roll down to the left side, and then go across the lower back, and then left elbow to right knee, roll up through the middle. Then I'm gonna scoot a little forward in the step, make that v position again, arms are gonna go out to the sides peripheral vision for the saw, twisting to the right, hold. Drop saw and reach, reach, reach, and come back up to center. Lift twist to the left. Drop saul and reach, reach, reach, and up to center, and twist to the right, drop saul and reach, reach, reach, and up to center.

Twist to the left, drop saw, and reach, reach, reach, and up to center, and relax the arms down. Let's turn around. You're gonna lie on your stomach you're going to open the feet, the width of the mat, little wider than the barrel. Then you're gonna have four starch position with the feet. So you're going to have the toes curled under, and you can bring the hands behind the head and then just relax over the barrel. You're going to lead through the crown of the head, lift up to a straight line and hold for three, two, one soften and melt over the barrel.

And again, lifting up and reach two, three, and then lowering down. Lifting up and reach, reach both arms forward, hold it for three. Two. One hands behind the head and lower down. Another exercise, try not to panic.

And then lifting up. Then from there, reach the arms forward. Hold for three. Two. One hands behind the head and lowering all the way down. I'm gonna bring my knees down onto the mat, then I'm gonna push back and do just a small curve of my back just to counter stretch that.

I'm gonna bring this barrel a little bit forward towards me then from there. I'm gonna take the pad, place that there just so I have that later. Then I like to take a ball. I'm gonna place that behind me and just let my head rest over. Arm circles, inhale lift, exhale reach, reach, reach, inhale circle, and down, inhale lift, and exhale reach, reach, reach, reach, inhale circle, and exhale one more, inhale if the arms, exhale stretch, stretch, stretch, inhale circle, exhale reverse, and around and reach two, three, forward, and down and around and reach, reach, reach forward.

One more. Inhale, and exhale stretch, stretch, stretch, inhale forward and down. If you have a bar, you can use that bar for the next exercise, and then I call this one figure eight. Arms go up, and we're just going to go down like we're kayaking. And I'm trying not to move the knees. And if it's weighted, you have to work in your core just a little bit more, but it feels good even with a lighter bar.

Three one more time. And four and last time, four. Then from there, I'm gonna place that away. And then I'm gonna sit up on top of the barrel, and I have that pad here just in case I'm slide. Then from there, I'm gonna bring one arm around the waist, then the other arm around the waist.

I'm gonna make a round and back. I'm gonna push into the heels of my feet and rolling down, and you might wanna put a pad underneath your feet as well if you feel like they're gonna slip. And then round forward over the forearms. It's like short box round on the reformer, rolling under, under, under, and rounding forward. Now, we're gonna keep the same rounded shape, tight ball shape.

This time, though, hands go behind the base of the head. I'm gonna curl under deepening deepening deepening, deepening, then imagine my arms around my waist, around over my imaginary forearms. Now, we're gonna curl under. Now, you're gonna lift the right leg up as you twist. And then lower down.

And now we have a crisscross twist. And lower, now curl under another inch. And twist, and lower. This is another exercise you feel like you might wanna panic in, and lower curl one more inch under, and twist, and center, and twist and center rounding front. Now, I'm gonna sit on top of this. Then, again, I'm gonna really push through the heels of my feet, and then we have our flat, lifting hinging back.

And up to center. And we're gonna try not to move our feet as we hinge. Try not to let the feet rise up and center. And one more. Lift in a hinge. And come back up to center.

Now twist to the right. I'm gonna push through the left foot as I reach out to the right diagonal and center. Twist left. Push through the right foot as you reach the right left diagonal. And then twist right, push through the left foot as you reach to the right diagonal and center, lift twist, push through the right foot as you reach the left diagonal, and come back up to center then you can just round over and stretch to three rolling up through the spine, and then we're gonna go for a little bit of a side sit up. Now this one I do prefer to have a little strap But even without a strap, you can do this, but you just have to make the range a little smaller. Let's see if I measured this correctly.

No. Let's bring it a little closer. Okay. I'm gonna bring my foot under that strap. Hands are gonna go behind the head. I'm gonna reach halfway out and lift back up.

I'm gonna go halfway out to and lift back up two. Now I'm gonna go halfway out. I'm gonna twist to the floor, untwist and go back up. And I go halfway out. I twist to the floor. Untwist and go back up.

Now go halfway out. I twist to the ceiling. Come back center and go up one more. Halfway out. I twist to the ceiling. Untwist and go back up. Now I'm gonna go all the way over, and then I'm gonna go all the way up, but this time I'm gonna bend into the opposite side.

And again, I go all the way over and I go all the way up. I bend to the opposite side. I'm gonna stretch that arm and reach, reach, reach. Okay. Let's turn around. Same thing on the other side.

I'm gonna go half over and then go back up. Half over two and go up two. Half over twisting to the floor, untwist and go up. Half over and twist, untwist and go back up. Half over twist to the ceiling, untwist and go up half over twist to the ceiling, untwist and go up. Now go all the way over and all the way up, bend into the other side. And again, go all the way over and all the way up, bend in, and I can grab the leg and stretch the arm one, stretch two, stretch three.

Okay. Then I'm gonna let that go. I'm going to lie on my side, and I'm gonna have my back to you right now just for flow. I'm gonna lift the leg up. Then I'm gonna hold here for five. Hold four.

Hold three. Hold two. Hold one. Now, little circle one. Circle two. Circle three. I know it's burning for five reverse one.

And two. And three. And four. And five. Flex the foot. Keep the leg parallel.

Then from there, lift the leg and lower. It's not a big movement. Lift two and lower. Lift three and lower. Lift four.

And lower, lift five and lower point the foot, kick front front back back two two back back three three back back two more. Back. Back. One more. Front. Back.

Back. Center. Lower the leg. Okay. Let's go to the other side. I'm gonna drape over the barrel, hands behind the head. This should be a nice relaxed position.

I'm gonna lift the leg and hold it there for five. Hold it four. Hold it three. Hold it two. Holded one small circle, one, circle two, circle three, circle four, circle five, reverse it one, and two, and three, and four, and five now flex the foot keep that leg parallel. You're gonna lift the leg and lower.

Lift two and lower. Lift three and lower. Lift four and lower. Lift five. And lower point the foot and kick front front back back to two. I'm trying not to move the top elbow and kick kick Only the swinging leg. Two more.

Kick. Back. Back. Back. One more. Kick. Back. Center the leg.

Lower the leg. Now I'm gonna face in to the barrel. Then, again, I don't wanna be on my sits bones. I want the sits bones facing forward into the arc. I'm gonna extend the legs, and I'm gonna reach up for a little teaser. Roll down the system shouldn't be a big movement in rolling forward.

Our goal is to not move the legs, just moving the upper body half. One more time, rolling under roll up and hold their teaser two. Now we don't move the upper body. Lower just the legs. Lift the legs.

Lower the legs. Lift the legs. Lower the legs. Lift the legs. Now teaser three, we reach it all together.

Everything moves. Everything goes up. Arms to ears. Everything down. Not a big movement.

Go up. Last time, everything down everything goes up, then I'm just gonna rest over and relax and stretch, stretch, stretch, roll up to the spine one vertebra at a time, lifting up nice. And tall. Okay. Let's stand up, and then this time, you're gonna lie on the stomach, and then you're just gonna relax the feet. I'm gonna bring my right forearm and hug the front of the barrel.

I'm just going to relax down. I'm gonna bring my left hand behind my head. I'm gonna lift my upper body up. And my right leg, I'm gonna hold for three. Hold two.

Hold one and lower down. And again, I lift up. I wanna try to create one straight line. Two, three and lower down. And two more. And lift, lift, lift, and lower down one more time. Lift up, hold it there for 10, hold it nine, hold it eight, hold it seven, and six, and five, and four, and three, and two, and one, and lower.

Let's switch. Left forearm grabs the front. Right hand goes behind the head. Little swimming prep here and lift and hold just getting used to that opposing sided movement and lower down. And again, lifting up and hold to three and lower down. And two more. Lift it up and hold.

Two. Three and lower. One more. Lift it up and hold it there one. Hold it there. Hold it there.

Hold it there. Hold it there. Five more. Hold it there. Just hold it there. Hold it. Hold it. Three more.

Hold it. Hold it. Hold it and lower it. And then we can go back. I'm gonna push into the barrel, and I'm just gonna curve in my back and stretch there.

Okay. Let's go for a little bit of leg series. Make sure there's room for your back. I'm going to lie down one vertebra at a time, and then knees in, I make sure I can lift the head, both legs up to the ceiling, then from there. I'm going to open the legs, zipper lower to where I can control together and Lyft. Sometimes Joseph Plates called this series The Business Man Special and Lyft. It was a nice finisher at the the session together and lift.

Open zipper together and lift, open zipper together, reverse. Zipper, open up together zipper open up together. Three, open up together. Two, open up. One more and down.

Open up together. Let's go for a scissor. Reaching forward with the left leg and go up. Reach forward with the right leg. And up, and I'm on purpose I'm making sure I'm not moving the right leg and up. Left leg reaches up to the ceiling as the right leg goes forward and up and left forward as the right leg goes up and center and right forward.

End up. Let's go for two more. Reach reach for reach, end up. And reach reach reach, end up one more set lengthening lengthening lengthening and go up last time lengthen lengthen lengthen and up small little walks, walk down two, three, four, five, six, seven, together on eight, and up to three, four, five, six, seven, together, eight, down to three, four, five, six, seven, together, eight. And up to three four five six seven together eight, and down to three four five six seven together eight, and up to three four five six seven together eight bicycle reach forward. And then reach.

Reach two. Reach two. Reach three. Reach three. Reach four.

Reach four. Reach five and five. Remember, Ramana always, my teacher wanted us to try to touch the floor in front. I had a little bit easier than everybody because my legs were just a little longer and reach. And reach and reach and reach both legs up, zipper through the abdominals, lower to your control. We're gonna open close the legs with the accent of the open open.

Open. Open. Open. Open. Open.

Open. Open close. Second said, accent on the close. M close. Close.

Close. Close. Close. Close. Close.

Close. Close. Last set, even accent on the open and the close. Open close. Open close. Open close. Open close. Now, next step, we're gonna add the close and close, close, close, close, close, close, close, close, close, close, close. Last set, we're gonna have an accent on the open and the close.

Open close. Open close three, close, four, close, five, close, six, close, seven, close, eight, close, nine, close, open close. Knees in. Let's push this away. Let that rest there. And then take a deep breath in.

And a big exhale, exhale, exhale. And again, breathe in. And a big exhale, exhale, exhale. And at this moment, Joseph Pilates, he would take a towel, place it on the face of the client. The client could just rest here Then the client can get up, take the towel, wipe up, clean up, go back to work, and that's why that was called the businessman special. So I hope you enjoyed the spine corrector class, and thank you.