A Back Strengthening Sequence

Gentle Mobilization of the Spine

The sequence begins in Table Top Pose, a neutral position that allows for spinal awareness and gentle engagement. Moving into Dynamic Child Pose, we introduce a fluid motion that helps lubricate the spinal joints. Following this, Wide Knee Child Pose stretches the lower back and hips, creating space in the lumbar region.

Active Spinal Engagement and Strengthening

Next, we progress into Cat/Cow, a dynamic duo that mobilizes the entire spine while gently activating the core. Thread the Needle in three variations follows, focusing on thoracic rotation and relieving tension in the upper back and shoulders. Bird Dog, including the advanced variation of holding the raised opposite ankle, engages the core while promoting balance and spinal stability.

Our energising standing sequence is typically followed by a back strengthening Spinal Sequence.

Introduction

Our Spinal Sequence is designed to support and strengthen the spine, promoting flexibility, stability, and overall spinal health. This sequence strategically combines dynamic and static poses to address the different regions of the spine, ensuring comprehensive engagement and relief.

By emphasising spinal alignment and controlled movements, the sequence helps to prevent injuries while offering therapeutic benefits for those with existing back concerns.

Deepening Spinal Extension and Flexion

Returning to Table Top, we transition into Child Pose before moving into Sphinx Pose and Extended Puppy Pose, which offer controlled spinal extension. Cobra and Upward Dog further enhance spinal extension, strengthening the back muscles. The sequence culminates with three variations of Locust Pose, targeting the entire posterior chain, followed by a final release in Child Pose.

Comprehensive Spinal Health

The Spinal Sequence offers a balanced approach to spinal care by combining movements that mobilize, strengthen, and stretch the spine. This sequence ensures that each region of the spine is attended to, leaving practitioners with a sense of stability, alignment, and ease.

More Insights