Spine Care: 5 minutes
I do this drill as a cool down after a high intensity workout or for days when my back feels tight.
During the day that spine is on work mode, bearing weight and supporting us. When we sleep, the spine goes into regeneration and repair. I’d like to think that these 5 minutes is me, giving my spine a little thank you for all it does.
Sequence
Standing dynamic twist: start with feet wider than hip width apart, right hand to the right foot, torso parallel to the mat, lower and letting the torso dangle as close to the thighs as possible as you switch sides. Making half-circle with the torso. Bend the knees if that helps you twist deeper. Let the breath guide you. Exhaling as you twist. See what happens if you look to the sky when you twist. That always helps me get even deeper.
Cat cow: start on all fours, shoulders over wrist. chest reaches for the floor and exhale round the back and push the floor away from you. The key here is to exaggerate the movements to get the full range of motion for the spine. Breathe to movement. If you want to go slower, breathe slower.
Lazy up dog: Lie down on your stomach hands underneath the shoulders and push the torso up, thighs stay on the ground. Relax the shoulders rolling them back and down. Try nodding the head yes and no. If the arms are getting tired, you can always take the chest to the floor and lift it up again.
Supine Twist Right: Keep the left palm on the ground and thread the right arm across the chest past the left arm. Place the right shoulder on the ground and left knee bends as you take the left hand all the way to the floor opening up the chest. Gaze on the left hand.
Supine Twist Left: Back to facing the floor, right palm on the ground, thread the left arm across. Left shoulder rests on the ground as the right knee bends. Right hand reaches all the way to the other side. Enjoy the twist.