PRO | Spinal Mobility Flow

Hi. I'm Gia, and today I'm doing a tower flow focusing on spinal articulation. I'm using the brown bar, the rollback bar. And I have two short yellow springs all the way at the top. So we're gonna start with some bridging. So you're gonna lie down on the on your back, bring your bar with you. You're gonna hold on to the outer parts of the bar.

And then you can adjust as you go. Just make sure your head is all the way on your, tower mat. Leggs are gonna be hip distance apart fairly close to your sits bones, shoulders plugged in. You're just gonna keep your hands over your shoulders to start. I'm just gonna push into your feet. Tuck your tailbone under and roll up into a bridge one bone at a time.

Enhale at the top, exhale as you roll down one bone at a time. Trying to keep all five toes on each foot down. And then roll all the way up, knees are reaching over the toes, focusing on your alignment, keeping your gaze up at the ceiling, inhale at the top, chin stays off your chest as you roll down. Gonna do one more simple bridge like that. I'm gonna roll all the way up.

Keeping your shoulders plugged in, and then roll down. I'm gonna add some r movements. So this time you're gonna roll all the way up and hold. You're gonna push your hands down towards your thighs. Arms come back up over your shoulders, and then you roll down.

So you roll your tailbone up. And then push down with your arms. Arms come back up over your shoulders and then roll down. One more, rolling up, and then pushing the bar down. Arms come back over. I have Gia nice tight grip on the bar, so it's not going anywhere, and then roll down.

Now we're gonna go into some more bridging, but we're gonna change it. So we're gonna wrap your legs around the bar. If you're wearing slippery pants, you might wanna add a grippy pad. Underneath your legs. You're gonna bring both legs over the bar.

You're gonna wrap your legs around and then hands are gonna go on the frame of the carriage. You can push yourself out so your arms are straight or towards straight. They don't have to be all the way. Feed are gonna be down. This is gonna give you a little bit of traction on your spine. So push your feet into the mat.

You're gonna tuck your tailbone under. Roll all the way up. And then you're gonna roll down. I'm trying to get your feet anchored into the mat and really pushed down into your feet, and then roll down. Two more. Rolling up.

And then roll down. Last one like this, and we're gonna add on. Now this is where you really wanna keep your feet connected to your tail or your sits bones. So you're gonna roll up just like we Gia. And you're gonna keep going, push into your arms, let your legs float up.

You're gonna bring your knees in towards your chest so you're at a 90 degree angle with your legs and then roll down. Keep a nice tight grip on that bar with your legs. Roll down. Once your tailbone is down, you're gonna bring your feet back to the mat. So you roll all the way up. Push into your arms.

Flow your pelvis all the way up. Keep going. Keep going. And then once you're all the way up, you're gonna bring your knees in towards your face and then roll down one bone at a time. Just do one more in that direction. So you have feet down, push into your feet roll up, and then keep your hips going up, up, Gia, Think of using your glutes to lift you up, knees come into you, and then you're gonna roll down.

Really stand into your hands on that frame. Now we're gonna reverse. So you're gonna bring your knees into your chest first. You're gonna lift your your spine up. You're gonna flatten out your spine, so knees are gonna come over your pelvis, and then keep your hips up as you reach your feet down toward the mat.

Once your feet touch, you're gonna roll your spine down one bone at a time. So knees come into your chest first. You're gonna roll your spine up. Keep your spine up as you bring your knees over your pelvis, and then keep your hips up as you reach your legs or your feet down toward the mat. Once you get your feet all the way down, try to articulate your feet too.

You're gonna roll down through your spine. I'll do that one more time, knees into your chest, lift your spine up, knees over your pelvis, trying to make one straight line, keep your hips up, keep pushing into your arms, and then bring your feet all the way down, and then roll your hips down. Now you're gonna take the bar in your hands. Take your legs out and then hold on to the bar with one hand as you roll up to a seated position. So you're gonna come up.

We're gonna bring your feet against the frame. If you have trouble sitting up tall, you can bend your knees just to get your spine a little taller. Otherwise, keep your legs straight. Think of your heels reaching into the frame. Wrap your hands around the outside of the bar again, sitting up tall, take it to inhale. So you're actually gonna round your spine, roll down one bone at a time for a roll back.

Keep reaching the heels into the frame and then roll all the way up. Just a nice simple roll up. And then roll back. Arms, straight. Try to keep your shoulders plugged in. Think of your waist pulling back.

And then roll up all the way. Nice and tall. One more simple one like this, and then we're gonna add on. And then roll up. Now we're gonna change it just a little bit So you're gonna go down the same way.

So rolling down through your spine. This time, you're gonna think of leading with your belly or your chest to come up, your head stays back, toward arch yourself all the way up. Tear over your hips, and then roll down again with the round spine, shoulder stay down. Keep reaching your heels to the frame, and then arch your spine up, think of leading with your chest. And then come back to neutral. One more like this, rounding, rolling back, and then arching to come up.

Keep pushing your feet into the frame. Now your reverse. So you're gonna lead with your head to go back. Nice arch trying not to let your head hang. Still keep your nice connection, and then you're gonna roll through your spine as you round to roll up.

It's like a little wave. So arching to go back. Again, you're not letting your head hang. You're still holding it. Just finding a nice extension, rounding to come up. One more, arching to go back.

Keep pushing your heels into the frame, really stand on it. Round and roll all the way up. That's it tall. Chicken let go of the bar. And I hope you enjoyed that spinal articulation tower flow, and I'll see you next time.