Mobility Spine Corrector

Hi. I'm Gia, and we're gonna do a spine corrected class. It's gonna open your chest and just feel good on your spine. So we're gonna start seated forward on the lip of the spine corrector. You can have your hands behind your thighs or out in front, whatever feels good to you. Sitting up as tall as you can, take it up inhale. As you exhale, you're just gonna tilt your pelvis under.

Try to keep your upper back tall. Inhale lengthen your spine, exhale tilt your pelvis under. So it's just your pelvis, the rest of your spine staying neutral. Lifting up. And then tilting under.

Inhale lengthen. Exhale tilt. Two more. Try to keep your feet flat on the mat without gripping. Last one. Now we're gonna continue that motion.

So inhale tall, as you exit, you're gonna round and roll halfway back. You wanna get your back on to the Spine corrector. Inhale back here, exhale as you roll up. So I'm going to my arms are straight. If you slide back into the little crevice, that's okay. Inhale lengthen exhale round and roll back.

Keep your feet flat on the mat, inhale, exhale roll up. You can use your arms to help you while we're warming up, inhale, exhale round and roll back. Inhale, exhale roll up, lengthen your spine. Last one. And then roll up.

Now we're gonna do a few with your arms forward. Inhale exhale roll back. Keep pushing your feet into the mat as you roll up. So you're not going all the way back yet. We will after a few of these.

But for now, we're still just warming up. And then roll up. And feel the support as a spine corrector as you roll back, and then pull your abdominals in to roll you up. One more like this. Just relax the shoulders.

Keep the arms reaching forward. And then roll up. Now this time, you're gonna roll all the way back. You can let your head go back as far as it feels good. Arms are gonna reach back.

Inhale as you roll all the way up and go nice and slow. So you don't get dizzy. And then round and roll back all the way back as far as it works for you, and then roll all the way up, push your feet into the mat, lengthen at the top. Two more rolling back. Open your chest and then roll up.

You might feel that you can go back a little further each time. Last one, roll back. Reach your arms behind you, and then roll up and forward. Now if you've slid back into the crevice, go ahead and bring yourself forward to the lip again. You're gonna roll back find support, and then you're gonna stay back here. So go where it feels comfortable to you.

I'm gonna scoot forward just a little bit. Now from here, you're gonna circle your arms all the way out and around, and then back up. If this doesn't feel good on your hand, you can always lift up to a neutral position. And then circle your arms here. That backing around with the arms.

Try to keep them as even as you can. One more. And then reverse. You're gonna go forward. Out, and then back. Arms reaching long. Two more in this direction.

Just deep breaths in and out. Last one. Alright. Now bring your hands behind your head. Elbows are wide. You're gonna keep your elbows wide.

You're gonna curl up to a little chest lift, and then lower back down to neutral. So you don't wanna go all the way back just to neutral. All the way up and then back to neutral and curling up and neutral, lifting up and neutral. Two more. Now you're gonna hold this one up.

We're gonna bring one leg up to tabletop. Bring the other leg up to tabletop. Find that position and hold it. You're gonna bring one hand on the opposite knee. Same hand on the leg, reach the other leg out, and then we'll go into single leg stretch.

So you're gonna inhale, inhale, and exhale, exhale. Keep curling your chest up, exhale. Exhale last one, we'll go straight into double leg stretch. Both knees in. You're gonna reach your arms and legs out away from each other, circle your arms, hug your knees in. Inhale reach, circle and hug.

Inhale. Exhale circle hug. Two more. One more. Now we'll go into scissors.

So you're gonna bring one leg up. Other leg reaches out and switch. Exhale, exhale. Inhale. Inhale.

Exhale, exhale, make sure your abdominals are moving the legs, exhale, exhale last set. Both legs up, hands behind your head. You're gonna lower both legs down, exhale pull back up. Think of those low abs, scooping in and up to lift. Three more.

Reach legs long and two. And lift. Last one. And then go into crisscross. One leg bends, the other leg stretches, and switch, exhale, exhale, inhale, inhale, rotate from the waist, and reach, reach, exhale, exhale last set. Both knees in, rock up to a seated position, and we're gonna turn to face to side.

So you're gonna be in the crevice here. The front, bottom leg is gonna be right in the crevice with your leg bent. Top leg is gonna be reaching out long. So you're gonna lie all the way down both hands on your sides. Make sure you're not rolling back or forward. You wanna be directly side.

And from here, you're gonna lift up into a little side over and then back down. Make sure it's not just your head. But you're coming from your waist and lower. Try not to twist, sing directly to the side. Now top leg is reaching long, lifting up and lower.

Loo lift and lower two more. And lower last one. Now, just go over into a side bend, stretch your side. Should feel nice. As you're reaching this top arm over, reach up top leg out. So you're getting as much length as you can on this side. Now from here, you're gonna bring the top hand down and then prop yourself up on this bottom arm.

You're kind of lifting your side up. Keep the bottom shoulder down away from your ear. We're gonna go into side kick. So your top leg is gonna lift up, hip height, and we're gonna kick it forward and back. Forward and back. So as you're moving the leg, Your torso is staying still.

Forward and back. Four more. And three. Two. Last one. Bring your leg in line with your body. You're gonna lift the leg up a little higher than your hip and down.

Lift and down. So as I'm lifting that leg, I'm trying not to shorten my waist. I wanna keep it long. Up and down. Lift.

Still reaching that leg as long as you can across the room. Half way down, circle the leg around. Circle two, three, four, five, six, seven, and reverse. Back two, three, four, five. Keep that leg up.

Don't let it get heavy and ball down. Bring your leg down with control. Back into your side bend. A nice stretch, and then we'll repeat all of that on the other side. So you're gonna turn again, one leg is in the crevice.

The other leg is reaching long, hands behind your head, elbows are wide. Make sure you're facing directly side and you'll lift up and lower. Lift and lower. Trying to keep your elbows in your periphery. And your hands are there for support.

You're not lifting from your head. It's from your waist. And lower last two. And last one, go ahead and bring your bottom elbow down. Reach that top arm over.

Find the nice stretch. Lengthen that top leg. So you really get long on the side of your body. When you're ready, bring that top arm down, prop yourself up, and then your top leg is gonna lift hip height. You're gonna kick forward.

And back. Forward and back. Keeping everything stable as you can, just the leg swings from front and back. And reach. Reach.

Back, last two. Keep pushing this bottom leg down as much as you can. Bring the leg in line with your body, lift up, and lower. Finding the resistance in both directions. So the leg doesn't just fall. You're placing it down.

Up and pulling into your abdominal still, keeping that support. Last one, halfway down with the leg, circle it around. Two. Again, I'm reaching that bottom knee down, so I'm not letting that, leg move around. And reverse back two, three, four, five, six, almost there. Bring your foot down with control.

Reach back over into your side bend. And find that length. And then when you're ready, we're gonna stretch out your hips. So you can just sit in the crevice. One leg is gonna cross over your opposite and then push yourself forward, stretch out your hip.

You can kinda rock side to side. Sometimes that feels nice. And then switch to the other side. We're getting pushing yourself forward. I'm trying to get my spine as long as I can.

I'm gonna stretch out that hip. And you can rock side to side if that feels good. Now from here, we're gonna go into a swan dive. So you're gonna light on your stomach on the box or on the box on the arc. So I'm trying to keep my toes down on the mat.

Hands are right under my shoulders. I have my hips kind of at the top of this arc here. Now you might wanna adjust as you go because depending on your proportions in your body, you might find that you need to be further forward or further back So from here, I'm just gonna lift up into a little, swan and then lower back down, and lift up, and then lower down, lifting up, and lower. One more like this, and we're gonna go into a swan dive lower. Now from here, lift up and hold. Point your toes, lift your feet off the mat.

Now from here, you're gonna lift your legs up to lower you down toward the mat. And then lift your spine up to lower your legs and then lower and lift up. Try to keep the legs reaching long. I have my legs hip distance apart because it feels better in my spine. If you want your legs together, you can.

And lift up. One more. And lower. And then push back onto the mat. We're gonna go into a little child's pose, so you can keep your hands on the top of the spine corrector. Feet together knees apart.

I'm gonna stretch your back. Now from here, you're gonna roll up. We're gonna go on to the onto your back on the mat. So The easiest way to do that is to sit in the crevice. Roll all the way back.

Find the little handle or the hole here, and then you're gonna slide back so your shoulders are on the mat. So again, you wanna be on your shoulders, not on your neck. So find a position that works for you, and then legs are gonna come to the ceiling. So you wanna pull into your abdominals, feel that support, try to keep your low back connected to the spine corrected the whole time. We're gonna go into circles. So you're gonna open your legs out down and up. Reach the legs long, down, and up.

Make sure you don't turn your head at all. Look straight up to the ceiling, think of keeping your chin off your chest, and up two more. Last one like this, and then we reverse down and around and up and go as big as you can. That feels good for you. If you wanna go even wider with your legs, you can.

Two more. Last one. Now we're gonna go into a scissor. So one leg towards your face. The other leg reaches toward the lip of the spine corrector and then back up to the ceiling.

And switch. And then we meet at the top each time. Switch and focus more on the leg going down, not the leg going toward your face. So you get a nice stretch in that hip flexor. Just make sure you're not putting it all into your low back so you still have your abdominals there for support.

So I'm not changing my pelvis. I'm trying to keep my pelvis as stable as I can. One more each side. And then we're gonna add on to this. So we're gonna do a helicopter.

So you're gonna go first leg, switch second leg, and three, and then we're gonna helicopter around So we switch. So you're gonna go. One, scissors, switch two, scissors, switch three helicopter around. One more like this. One two, three helicopter round, and then we'll do the other way. So we'll do just two this time, and we'll switch and then we'll go back to three. So we'll do one, two three switch in your helicopter.

One more time like this. Two legs are reaching long. Helicopter are around. And then back up. Now you're gonna bend your legs.

You're gonna slide off your mat however it works for you. And then just let your legs rest on the top of the spine corrector. You can close your eyes if you'd like. Arms just sound by your side or you can rest them on your stomach. Let's take a deep inhale and exhale, breathe. It's a very nice restorative pose.

Two more times inhale. And exhale. Last one for your pelvis, your shoulders, your ribcage heavy in the mat. And then when you're ready, you're gonna roll over to one side. Use your hand to help you up.

And then just sit in front of your spine corrector. Take deep inhaling here and exhale. And that's it. I hope you enjoyed this class and that your spine feels long and mobile, and I'll see you next time.