Intermediate Spine Corrector

Hello. We are going to embark on a quick spine corrector class and hiding behind my back. I have weights. Surprise. So anyway, you need a spine corrector and I have a pair of weights in my hands.

They're two pounds. Very light. If it doesn't feel good for you to have weights for any of this, just put them down. You don't need them. But they're fun. Okay. So we're gonna start facing away from the spine corrector, and I'm gonna step a bit forward.

And we're gonna take an inhale. And we're gonna exhale and just begin to go down. So here, you can allow the weights to pull you, and you can create oppositional connection in your spine. You can bend your knees a little bit. I'm gonna stop just short of the ground and inhale.

And then pull up with your abdominals against that wait. I mean, it's not a very heavy weight, but definitely adds a little bit to that. Center body connection. Take the arms out to the side and overhead. Nice big open shapes. Open outs.

Take your time. Take the arms down. And inhale. And bring the head in. Roll down to the spine.

It's a nice idea to soften the knees. It just allows the back a little bit more support, a low back. Hanging down, stopping just short of the ground, and then rolling through the spine, bringing the pelvis over the knees, bringing the shoulders over the pelvis. Bringing the head up, we'll do one more time like that arms up and around. And wide and done.

And exhale, head goes down, abdominals lift up. Just let the weights sit in your hands. I'm not squeezing the weights very hard. I'm just kind of letting them sit in my hands as suggested, and then push down with your feet. This is the last one. Roll up through the spine.

Take the arms around. Come into an upright position. Leave the right arm where it is. Take the left arm down. Stretch up and over to the left.

You can let that weight in your hand pull you in that direction. That's interesting. I've never really thought about the up weight. I've always thought about the down weight. So we reach that down weight down.

And then what does it feel like to let the up weight pull you? I like it, and then come back. I wanna go again, changing arms, and over. Back also gives the side of the body a little extra oomph to pull against over. And up, bring the arms down, turn the palms of the hands face back.

We're gonna squat. So think like you're gonna sit down on that barrel. It's pretty low to get all the way down, but if you can, good for you. I tried. I can, but it's not pretty. So we're not gonna show it to the camera and push sit back.

I've positioned myself relatively far forward away from the barrel, for a reason, and I'll tell you when it's time if you need to make an adjustment. Sitting back, taking the arms in like a chest expansion action, and back, and push, and bend. And push will do two more. And one more. So here is the reason.

What we wanna do is we wanna take one leg back. So, basically, I wanna be in like a lunge position. So the one leg will go back. I just put it on the barrel. I explore back until my toes are hooked into the, the seat, and then we're gonna go both legs straight. So just a natural foot back there.

And then bend into a lunge. What's nice about here and then push up is the back leg. You don't have to go so low. A back leg just kinda rest floats above that barra. And then reach and bend and reach. We'll just do five on each side.

Lift the arms. And stand. And lift arms lunging down. And stand. The weight in and the way out is the trickiest bit.

Get over that front leg. Slide the foot through and put it down. So I just take the leg, find the barrel behind me, let my foot glide over the back, And then once I'm back there, I straighten my front leg. And here we go. We bend down. The foot can just be a natural foot.

So I'll allow it to move comfortably in that barrel. And reach out with your arms and squeeze the arms in next to the body as both legs go straight and bend. Both legs go straight. Two more. Keep the back of that back leg almost fell over. Keep the back of that back leg. Really active.

One more time, bent. One more time. Up, and then we're gonna bend in that front leg, shift your weight onto it, slide and step. Then we're gonna come to the mat. So just public service announcement.

This is not gonna be comfortable for every person. So if this isn't comfortable for you or your neck or whomever you're working with neck, you should put some sort of cushioning or pillow behind to make sure that the neck is in a comfortable. Position on the barrel. For me, it feels great. The arms are gonna start straight down.

So my intention is to get the upper back a little supported arching. So we're gonna take the arms forward, bring them up, bring them around, and bring them down. Go up and back. Again, if the weights aren't comfortable for you for any reason, there is no requirement for you to use them. They just add a little to the stretch.

So maybe the weights let the upper back lift just that littlest bit more. And then we go around and two more up and back. Letting the chest go with you. And around. Up and back.

And around, take the arm straight up over the chest. Left arm up, right arm down, helicopter the arms, and find center. Change directions, right arm up, left arm reaches. Interesting here as your arms are moving around, What happens to the pelvis? Can you feel that there's minimal shifting there?

So in doing so, we need to work through the center of the body a little bit to create the stabilization coming around and coming up alternating coming around and coming up. We'll do one more time through. Reach the arms away from one or one another in all of those directions. And back. Last time.

Go around. Come back. Bend your arms. Straighten your knees. Take your hands behind your head.

So what we're gonna do here is we're gonna let the head lift. So my mid back is pressing into the barrel, really good idea to have a mat for this class so the barrel stays nice and still. So I'm curling forward, allowing the pelvis to rotate, where I can see my legs are off center. So I fixed up and then lean back. We'll just do that three times. Curling. Just a nice way to, bring support back to the neck before we try to pick ourself up off that, out of that extension.

And back in, I'm not forcing into my neck or pulling it forward. I'm just allowing my head to be nice and heavy in my hands as I go into that round shape. Here's our transition. Take your arms forward. Now if you can just roll yourself up from here, please do that. If you need your hands for assistance, you're in charge of you.

Take a stretch forward. Collect your weights. We're changing to the other side. Okay. So going in here, with, arms reaching forward.

The body is very tall. We're gonna round the spine, see curves. And then as we go back on the barrel, we're gonna bring the arms back, create a straight line in your body, and then curl the spine back through. Lift up, take the arms at, press the arms forwards, and round, let the legs glide. Feel that straight line.

Curle back in, lifting up and over. As the arms come up, we come into an upright position. We go out to the side. We'll do two more. Take the body around and go back a little tricky to glide the feet if there's a mat. So It's got some value and some challenge, and then round in gliding the feet in into the c curve, sit up, circle out, reach forward into your c curve.

This is the last one. Roll back, allowing the legs to simultaneously straighten as you find a straight line in your body. Then come forward into that curl, lift up, open out to the side, and take arms forward. I'm gonna keep my weights in my hands. We're gonna go all the way over the back.

So that doesn't feel like a good idea for you. Put them down. Roll back. Let the weights go back with that. Bring them around and lift your head and chest, and then roll through the spine.

Coming all the way up, roll back. Bring the weights back as the spine goes back. Go around. And left up. Just one more.

Roll back. Reach back, come around, come up, and then bend over and put those weights down. We're gonna leave them there for a moment. Take your hands behind your head. Gonna take the spine into extension into a straight line.

So basically neutral here. And now we're going to lift the left knee and curl into more flexion, put the foot down, and extend, and go up. And the other side, keeping the pelvis stable in the seat. Trying to think about a word for what I'm sitting on back. Up.

Find your straight line. Come from straight into flexion. There's no rule about how much the knee has to come. Basically, you're folding from two directions back to straight. And back, and up, and fold the knee in, come back We're gonna do that one more time through.

So that means two more repetitions, and up, and deepen, and center. And feel the feet pressing down. I like to pull my feet back as well. And up, curl. And both feet down arms forward. And when full stretch in the arms, come around, reach down, find your weights, bring them with you, and come up over the top.

So just just a little break for your abdominals just in case they were getting tired. So we have the weights right in front of the chest just touching. We're gonna go into rotation. Keep the lower body still. Open the arms and go further.

Bend the elbows and come back. And go into rotation. And in that rotation, open. And in that rotation, bend back in and press your chest up into those weights as you come back to center and twist. And let the weights carry you further.

It helps to look back at the weight that's going behind you and bend and center and twist and reach and bend. And center. Put yourself back down on the barrel. I don't like the weights for this. You can I don't know how to use them actually because I need I prefer to have support for my head But again, you're in charge of you? We're going all the way back again.

Coming up in the middle. Now just like we did before with one leg, but this time we add rotation. So twist. Center, and back, and up in the middle. And twist, adding a little bit of flexion, back to center, and back and up, bending into the thigh as you come around.

Come back and back Just gonna do this three times through. So this one, folding across, and then one more to each side. Back. Last time. Oh, it's so hard.

Just in case you're curious, if it's hard for me, yes, it is. Go all the way back last stretch here and around. And for the next part, you're gonna turn onto the side. Just gonna pull that back. Take just one weight.

We'll go down towards the front front of the barrel creating a straight line in the body. Taking the weight down to the outside of the thigh to begin. And then we're just gonna, for the first five, start to slide the weight down. And back. So all the way down, you're pushing the weight down the outside of the thigh. And back.

And reaching, letting the head just be supported by the hand. And down. And last two. And down. And one more.

Go down, lift the weight, nah, lift your body, press the weight on lift your leg, lift your arm, Go back with the leg and bring the arm back over the shoulder. Lift your body. The arm follows through comes into the leg, which comes up to meet it. Oh, so fun. And go down. And now, again, we go up and we lift the leg. And we go back.

Last two, lift up. And go back. Only one more. Lift up. Go back. You can just keep your head into your hand or you can let your head go completely.

Take that arm up overhead. There's a reach with it. Let the body rock back. And center. If it doesn't feel good with the weight, just put it down.

Felt a little heavy for me, so I put mine down. And back. Let's do one more. And back, bring the arm to the barrel. And let's do the other side.

So making sure your body's in a straight line, the hand goes behind the hand. Sorry about my back to you, but that's how it goes. We reach out through the body. The arm reaches down the side. It's not just how it goes.

It's how it goes when I have this kind of equipment that there's not enough seems silly to turn it around. Reach out and really feel that arm reaching down and come back. We're doing five. This is three. So feel the relationship between the side of the body. The shoulder stabilizers and the obliques and the hip.

And down. And two. And down. Last time, reach up. So here comes a fun one. We go down.

Take the arm. Lift the body. Lift the leg and press reinforcing that relationship idea. Take the arm up, lower the leg, bring the body. The arm just stops over the shoulder. Come up.

Reach out. Lifting that leg up into the weight. Lift the weight as the body goes down. Three more. Reach out as you come up. Really find that hip muscle, that upper hip muscle, and and two more reaching up.

And, last one, reaching up and at. All the way down. You can let your head rest in your hand. You can take the weight over your head. I think it feels better without it personally, but you you do you.

So just leaning back a little. And leaning forward a little. I'm just supporting my head here. And leaning back a little. And forward a little.

We'll just bring that arm down. Help yourself up. And we're gonna finish just sitting up on the barrel. Taking the feet to the outside. You could do this with weights, but I think it's nice to finish without.

We'll bring the hands behind the head. Want the legs to just be open so there's room for the body. We're gonna roll down through the spine, rounding down, allowing the elbows to come into the insides of the knees. And then begin there to build the spine back up. Not really pulling on the head, just allowing the hands to create some gravitational weight.

And chin drops into the chest, the abdominal support that downward action in the spine. Go as low as you want. Wherever it feels good to you, and then stack. And at the top, the elbows can open. Just do one more.

Round and go down. And lift and go up. It's gonna make a change. There's two more things coming round. Starts the same.

This time, flatten the back. So get the body nice and low between the legs. Bring that back up in a hinge. And round again three times. Take the back low. All those open, find your alignment.

Hingenjap, and around, flatten. And up. And we're gonna reverse that so we take it forward. Round. Articulate and take the arms and the head up and hinge and around and articulate and up.

One more time hinge and around and roll up. Can bring the hands down. And I hope that was a nice combination of strength and also stretch. Thank you for joining me.