Here are this week's recordings (no group class recording from yesterday):
If you have time and are curios to try something new, here is a variation on the forward roll down with a gym (large) ball. I've stumbled on this variation quite by accident while prepping for one of my private client appointments, and it turned out to be quite the hit!
You will need the gym ball and the wall (I'm not making a video only because I'd be too far from the camera and it would be hard for you to see).
- Stand with your back to the wall and put the large ball between your low back and the wall. I find that even just being in this position is so comforting for my back!
- If you are interested in exploring further, try the forward roll down:
Start with a tiny chin nod. It helps to remember that most of us already live in a chin nod because we are constantly looking down at our devices.
Find your neutral head position - put your hand under the chin and level your head so that your hand/chin are parallel to the floor.
Now carefully lengthen the back of your neck to nod the chin just slightly toward the chest. If you get headache, especially at the sides of the head, you are doing too much!
Come to your head / chin neutral position (underside of the chin parallel to the floor) and try once or twice more to get the hang of this little movement.
- From there, first visualize your upper spine + head curving forward in a beautiful even arch.
Once you have the visualization locked in, you can continue further by exploring the actual movement of curling your upper body forward, starting with that chin nod.
Focus on gradual, smooth movement and moving through each segment of your upper spine, all the way down to the bottom of the rib cage.
- Keep your low back in contact with the ball to create traction and a sense of lengthening.
- To add a layer of complexity and some core engagement, tone up your low belly muscles at the same time as you nod the chin.
Toning the low abdominal muscles will help with evenly distributing the movement through the spine. Remember to keep them toned both on the way down and also up!
- Finally, remember that this is "choose your own adventure" exploration. Go just as far as it feels manageable today, and you might just be able to go further tomorrow!
Enjoy and have a wonderful weekend!
