Long Spine Massage

We're here to take a look at long spine massage. Long spine massage is a control exercise controlled deep flexion of the spine, lots of abdominal control and work. We're on the long straps. We still have two red springs. Head rest is down.

Foot bar is down. Long spine massage similar getting into the exercise, place yourself in the center of the carriage. Distance between your shoulders and the shoulder blocks so you don't get, slid up and compressed, picking up the straps, one in each hand, bend the knees place the feet in the straps at the same time. Starting in your frog just to set up the legs. So, alright. So long spine. We take the legs extended.

Bring the legs together, adducted, and bring the legs right at to 90 degrees of hip flexion. Okay. In contrast to short spine where the knees bent, we don't bend the knees on long spine. They're strong. They're straight.

They're right up to the ceiling. We're trying to control the amount of hip flexion. Not increasing it like we saw in one of the versions of short spine. Taking a breath. So it starts with that deep lumbar reflection. We try to hold the carriage absolutely still.

As the legs are, like, telephone poles going up to the ceiling. Once again, you're stopping place on your upper back is essential. No weight on the back of the head in terms of compression. Separate the legs to your hip joint distance apart, breathing, holding the carriage still, we articulate ourselves down. It is okay to use the back of the arms. It's that deep abdominal contraction articulation.

You get yourself down to that level position and then we open the legs and we do an arc. The legs arc in together full adduction, and we repeat that, bringing the legs to 90 degrees. Breathing in, here we go, articulate the tail, lumbar, thoracic. We're endeavoring to keep the carrots still. It's like a candlestick almost. Hips are active, glutes are active, back extensors active, abdominals active, breathe, open the legs to your hip joint with the bar, and articulate down.

Now take your time. Eventually, these could go faster. I would not recommend a speed through because you will could likely lose control. The last one bringing the legs to that 90 degree position taking a breath contract the abdominals, articulate the spine. No. I've got my feet pressed into the strap, but not so much that it pulls the strap. Remember, the carriage stays still, open to hip width and articulate down. Hips and glutes.

Everybody hips and glutes and abdominals. And then we place the pelvis neutral. We open the legs. We do the arc. Now we return the legs to 90 degrees, but we'll roll up with the legs apart. Little added challenge, take an inhale here, exhale, and articulate to go up, up, up, up like you're standing on the ceiling.

The legs come together, and we roll down with legs together, keeping the carriage still. Lot of work in the back of the legs. When you place your pelvis level, we do the arc the opposite way. All the way around, so we bring the legs to hip joint with the part to breathe in. Here we go.

Rolling up like your legs are going through the rafters. Together legs, exhale coming down. Open that collarbone. Bring your butt together. Articulate the tailbone down.

We have one more little arc around, and hip joint with the part to breathe in. And it's flexion into spinal length. Lakes come together, inhale. Exale carriage stays absolutely still. That's the goal, but you wanna work that goal because that's where the control is. And that's what we want in this exercise.

Bring yourself back to frog hands in straps off at the same time, keeping your hips steady, your spine aligned, straps down. Come on up. And that is your long spine massage.