January 2024 - Spinal Awakening Course

January Session 1:

We focused on waking up the different parts of the spine, the cervical, thoracic, and lumbar spine. We did some neck CARs, headless happy/angry cats, and hip tilts.

We did some shoulder conditioning exercises including push-ups variations, and swimmer shoulder mobility sequences. We also did some back conditioning to help up ‘turn on’ the muscles in the back of the body. We finished the session with some cobras, and gentle twists and abs to finish.

January Session 2:

We revisited cervical spine (neck) CARS, headless cat and cows along with some hip tilts. We covered the power posterior tilt through doing so knee hinges, and hip bridges. We dialed up the awareness of our vertebrae by using the floor as feedback. We then moved on to lateral flexion (side bends). We finished off the class through some crab loop sequences to get us pushing and reaching.

January Session 3:

Scapula setting, headless cat and cows, spinal isolations. We covered banded and unbanded arm raises for conditioning before we moved to backbends in our lunges. We did some work to open up hip flexors and how to use our hips to control our backbend.

January Session 4

We visited building tension in our muscles from various exercises such as the Jeffersons curl. We visited headless cats and cows with blocks to fire up the back of the body and upper back area, as well as going to micro detail through spinal flossing. We ended the session with some of the cobra pose and its variations

We used blocks and the band for this session