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This video lesson is a comprehensive program for the health of your spine, opening up the chest and eliminating "computer neck", hump and slouch. The program is built on passive and active extension, but with mandatory, powerful engagement of the abdominal muscles for control and safety of the lower back. The uniqueness of the course lies in its modularity: All 5 blocks are built in a strict anatomical sequence (from soft mobilization to deep strength work). You can take them as a single hour-long class, where the first block serves as an ideal warm-up. Or you can split them: for example, do the 1st block in the morning as a workout, and the 2nd or 4th block in the evening after a workday. What's inside the program (5 steps to a healthy back): Block 1. Soft Opening (Warm-up): Passive extension against the wall with yoga blocks. Here, we also connect a gymnastic stick (a regular shovel handle or yoga plank will do) to set the correct axis and gently open up the rigid chest. Block 2. Strength and Control: Active strength work to strengthen the back muscles with powerful engagement of the press in motion. Block 3. Therapeutic Semi-Inverted Balance: Special variations of the Downward-Facing Dog pose using stands/supports. This is an ideal solution for kyphosis: when due to stiffness of the back and back of the thighs, it's hard to reach the floor, the support helps to redistribute weight correctly, unload the lower back and effectively bend the chest. Block 4. Rolling with a Ring: Using a Pilates ring for targeted engagement of the back muscles, arms, and deep core. Block 5. Advanced Level (Camel Pose): Deep extension in an advanced variation against the wall. An ideal challenge for an "above average" level. What you'll need (using what you have at home): A wall (our main fixator and support) 2 blocks (cubes) or stable yoga stands A gymnastic stick / shovel handle / yoga plank A Pilates ring Contraindications: mandatory consultation with a doctor before starting the lesson.
Created by Орехова Татьяна Станиславовна. Browse the trainer profile and other programs in the All Authors.
This video lesson is a comprehensive program for the health of your spine, opening up the chest and eliminating "computer neck", hump and slouch. The program is built on passive and active extension, but with mandatory, powerful engagement of the abdominal muscles for control and safety of the lower back. The uniqueness of the course lies in its modularity: All 5 blocks are built in a strict anatomical sequence (from soft mobilization to deep strength work). You can take them as a single hour-long class, where the first block serves as an ideal warm-up. Or you can split them: for example, do the 1st block in the morning as a workout, and the 2nd or 4th block in the evening after a workday. What's inside the program (5 steps to a healthy back): Block 1. Soft Opening (Warm-up): Passive extension against the wall with yoga blocks. Here, we also connect a gymnastic stick (a regular shovel handle or yoga plank will do) to set the correct axis and gently open up the rigid chest. Block 2. Strength and Control: Active strength work to strengthen the back muscles with powerful engagement of the press in motion. Block 3. Therapeutic Semi-Inverted Balance: Special variations of the Downward-Facing Dog pose using stands/supports. This is an ideal solution for kyphosis: when due to stiffness of the back and back of the thighs, it's hard to reach the floor, the support helps to redistribute weight correctly, unload the lower back and effectively bend the chest. Block 4. Rolling with a Ring: Using a Pilates ring for targeted engagement of the back muscles, arms, and deep core. Block 5. Advanced Level (Camel Pose): Deep extension in an advanced variation against the wall. An ideal challenge for an "above average" level. What you'll need (using what you have at home): A wall (our main fixator and support) 2 blocks (cubes) or stable yoga stands A gymnastic stick / shovel handle / yoga plank A Pilates ring Contraindications: mandatory consultation with a doctor before starting the lesson.
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