PRO | Spinal Extension Flow

Hi. I'm Gia, and today we're gonna do a tower flow focusing on spinal extension. I'm using the push through bar and one short red spring. I have it at the highest notch on the frame of the tower, and we're gonna start on your stomach. So you're gonna push the bar forward. You wanna make sure your thumb is wrapped around so that you don't let go.

And then the push loose bar is gonna be in line with the frame. And then that's where you find your position. So you're gonna lie down on your stomach. Arms are straight ahead. Again, both thumbs are wrapped around the bar and then legs are reaching long. Pull your abdominals in. You can have your legs together or apart, whatever feels good to you. And we're gonna keep your head down.

We're gonna start with just opening your chest. So you're gonna pull the bar over your head. Elbows are open wide. Keep your head and chest down. And then you're gonna push the bar forward in line with the frame.

We'll do that three more times. So elbows are wide as you pull the bar up. Head stays down, and then push the bar forward. Just let the bar swivel in your hand, and try not to bend the wrist. Elbows wide as you pull the bar up overhead, and then push the bar forward.

One more. Bar goes over your head, shoulders are away from the ears, and then push forward. Now we're gonna add a little chest lift, the small chest lift. So same beginning. So you pull the barf up, elbows are wide. And once the bar is over your head, you're gonna lift your chest up just slightly.

And then lower your chest down and then push the bar forward. Try to keep pushing your feet in the mat so the feet don't lift just the upper body. Small little upper back extension, lower, and then push the bar forward. Gia you want the bar to clear your head before you lift your head, your head and chest, and then lower. Arms push forward.

One more. Pull the bar up. Elbows are wide, lift your chest just slightly, and then arms push forward. Now we're gonna make it a little bit bigger. So same beginning. Elbows are wide.

You're gonna pull the bar up above your head. From here, you're gonna push the bar up, lift your spine up, keep pushing your feet into the mat. Arms get as straight as you can. And then you're gonna lower your chest down, pull the bar down with you once you clear your head, push the bar forward. Again, make sure those thumbs are wrapped around. You don't wanna let go of the bar. So elbows wide.

Gonna pull the bar over your head and then push up to lift your spine up and to get your arms as straight as you can. They don't have to get all the way straight. And then lower. Just go where you can. And then arms push forward. Two more. Pushing the feet into the mat, really working the upper body, elbows wide, push the bar up, reaching through those hands, and then elbows pulled down.

As you reach the bar forward, one more. Elbows wide, the bar clears your head, and then you push the bar up to lift your spine up, and then pull the bar down, elbows are wide again, and then push the bar forward. Now we're gonna keep the arms straight. We're gonna do a little bit of a swan. So arms stay straight.

Still keep pushing your feet into the mat. You're gonna lift your spine up and the bar just comes toward you and then lower back down. Again, go where you can. You're gonna lift your spine up arm stays straight in front of you, and lower. Lifting the spine up. And lower. One more. Lifting up.

And then lower back down. Now we're gonna add a swan dive. So you're gonna lift up and hold. From here, you're gonna lift your feet up to lower the bar down and lower your chest. And then lift your spine up to lower your feet down.

So a little seesaw action as you lift your feet to lower your chest, and then lift your chest as you lower your feet. Try to keep your legs straight. So think of using the glutes and the hamstrings. Not just bending the knees to lift the feet up. Two more.

And then up. So similar to the map, but instead of Gia rocking, we're controlling it a little bit more using the spring to kinda help lift your spine up. Now from here, keep your chest up, you're just gonna go into little swimming legs. So just flutter kick your legs, shoulders down. Try to keep the legs straight again. So you're not letting them bend to kick.

You're reaching them long. Using the backs of the legs. We'll do four, three, two, one, lower both feet down. You're gonna push the bar forward, lower your chest. And then hold on to the bar with one hand.

You're gonna put one hand on the mat. To lift you up, and you can bring the spring back to its resting position, and then push back into a child's pose, release your spine. And then roll back up. And then I just wanna reiterate the importance of making sure your thumbs are wrapped around the bar for especially for this extension because this bar can kinda get a little heavier move on its own. So you wanna make sure you have control over it and you have a nice tight grip on it.

That way, when you're up in extension, you don't have to worry about it slipping out of your hands. I hope you enjoyed that and that you feel long in your spine, and I'll see you for the next one.